BOGO

23
Mar

BOGO

With all of the T2B from Friday (and maybe some missing skin on the hands), feel free to sub V-snaps or burpees into the WOD. It’ll still be…awesome?

Strength – 3RM Back Squat

3 rounds of:
10 Toes to bar
20 Front Squats (95/65#)

Then 3 rounds of:
10 Toes to bar
20 Double unders

*Time cap: 15 min

Compare to Jan.11/12

And we have Jimmy in Lane 1

And we have Jimmy in Lane 1

38 Responses

  1. Vanessa Champion

    Strength – 3RM Back Squat
    Matched my previous 3RM of 135#
    No PR with these legs today

    3 rounds of:
    10 Toes to bar (toes to post)
    20 Front Squats (95/65#)

    Then 3 rounds of:
    10 Toes to bar
    20 Double unders (60 singles)

    *Time cap: 15 min

    Time: 9:14

  2. 36 Belated Birthday Burpees for Melissa H. (35 + interest)

    Strength – 3RM Back Squat
    95-135-185-225-235#

    3 rounds of:
    10 Toes to bar (did 3-T2B & 7-burpees first rd, 2-T2B & burpees last two rounds)
    20 Front Squats (95#)

    Then 3 rounds of:
    10 Toes to bar
    20 Double unders (60 singles)

    *Time cap: 15 min

    DNF – completed the first three rounds.

  3. Heather Colleen

    Lab: Practiced DUs. Got 286 DUs total with 46 unbroken (4 rep PR…still so far from 50…)

    Strength – 3RM Back Squat
    100-115-125-135#
    Didn’t feel totally steady in that last set. Matched 3RM…

    3 rounds of:
    10 T2P
    20 Front Squats (65#)

    Then 3 rounds of:
    10 T2P
    20 Double unders

    10:56

  4. Amanda

    3RM back squats
    95-115-125-135-145
    When I got home I noticed that last time we did 3RM, I did 150. I need to pay more attention to my book.

    WOD with 65# and did v-snaps. My hands aren’t in good shape from Friday night and I’d like them to heal before Friday!

    11:06

    Fun class. Great job everyone who did 14.4 this morning.

  5. Gillyon

    And I showed up without registering. Oops. Totally thought I was registered. Sorry and thanks Ron for letting me join in on the fun.

    Warmup (barely)
    No strength. Hips were really tight so did some mobility. Plus Lydia was a bit cranky so I stayed close.

    WOD rx’d
    10:28

    Thank you Kevin for helping out with Lyd mid WOD.

    1. Heather Colleen

      It was fun trying to keep up with you today! Thanks for being my pacer…especially through the last set of squats. 🙂

  6. Shane Hayes

    Came in for lab, did extra mobility and tested out shoulder to see what it was going to be like. Still quite sore!
    Strength 3rm Back Squats
    225/ 275/ 305/ 325/ 350 x 4 felt really good.
    Great job, Lance, Craig and Jeff!
    Wod: Bogo
    3 rounds
    10 T2B
    20 Front Squats @ 95#
    3 rounds
    10 T2B
    20 DU’S
    Rx’d 7:52.
    Fun Wod!
    Love my new rope best du’s I have done in a while! Great job everybody!

  7. Chris

    Mob and WU
    Squat 3×5
    295×3 on last set need to get lower though
    WOD
    3 rounds
    10 T2P
    20 Front Squats at 65# did first one at 95# but lowered to work on form
    10 T2P
    60 SU
    12:34

  8. Lance

    mobility
    Wux1

    Deadlifts 5RM
    225-275-295-315-325-340

    Back Squats 3RM
    225-255-275-295-315

    WOD

    Time: 8:55 RX

    PR’d both Deadlifts and Backsquats today. Old Deadlift was 360 for 1 getting close to having it for 5 and backsquat 1RM was 305 now at 315 for 3. Great day at the gym today!

    1. Gillyon

      Huge PRs! Nice work. So humble too. If I could back squat 315…I would be be having a tshirt made stating it. Crazy strength.

  9. Jeff L

    Mobility
    WU X 1

    Back Squat X 3

    225-275-305-325-350*

    *need to focus on depth

    First time doing a back squat since December because I missed every time they’ve come up since I did them on a double strength day.

    WOD -BOGO

    3 rounds of:
    10 Toes to bar (abmat situps)
    20 Front Squats 95#
    Then 3 rounds of:
    10 Toes to bar (abmat situps)
    20 Double unders (60 singles)

    Time = 11:28

  10. Craig H

    mob
    wu
    Lab
    MU progression
    Jumping MU
    HSPU
    25#+Ab mat x5 (4s,1k)
    10#+Ab mat x5 (4s,1k)
    Ab mat x 5 (5k)

    Strength
    Back Squat 3rm
    225(5), 255,275,295,315pr

    Wod – Bogo
    rx’d 10:15

    good class today Ron great effort this morning 10am

    1. Amanda

      Your front squats were fast! I was doing mine behind you, and I think yours were twice as fast as mine. Tried to go a little faster when I realized that, so thanks for the motivation.

  11. Heather S

    So impressed by all the Friday 14.4 athletes who were back in the gym today. Have to say I was wrecked yesterday and both hands are a mess. Saw the t2b in today’s wod and thought unrepeatable thoughts

Leave a Reply