Efficiency wins

24
Jan

Efficiency wins

Back Squat x3
4 sets @ 75%

3 rounds
30 Wall Balls (20/14# @ 10′)
20 T2B
10 Back Squats (185/135#/heavy)

*17 min cap

28 Responses

  1. Shawn J

    WUx1
    Group WU

    Back Squat x3
    4 sets @ 75%
    95-145-175-175-175-175

    3 rounds
    30 Wall Balls (20/14# @ 10′)
    20 T2B
    10 Back Squats (135#/heavy)

    2 RNDs 20T2B @17 min cap

  2. Greg

    Wu & mob
    Gwu
    2 round of 10 reps each
    Squat, good morning, Situp, Pushup

    Back Squat x3
    4 sets @ 75% #175
    Wu #95-115-145

    3 rounds
    30 Wall Balls (12# @ 10′)
    20 (t2b) knee up
    10 Back Squats (185/135#/heavy) 95
    Time 13:10
    *17 min cap
    Thanks Shane

  3. MARK D

    Row 1525m
    Group WU + MOB

    Back Squat x3
    4 sets @ 75%
    WU – 95# – 135#
    175#

    3 rounds – 17 min cap
    30 Wall Balls (20/14# @ 10′) – 14#
    20 T2B – Knee Ups
    10 Back Squats (185/135#/heavy) – 115#

    $OUT: Couch Stretch – 1 min/side

    TIME: 11:34

  4. Back Squat x3
    4 sets @ 75%
    135-185-185-185-185
    3 rounds
    30 Wall Balls (20# @ 10′)
    20 T2B (knee raises)
    10 Back Squats (155#)

    11:08 Knee was a bit sore so dumped the plates for the last round(45#).

    Thanks Kevin!

  5. Jacques L

    Back Squat x3
    4 sets @ 75%
    155-175-205-205-205-205

    3 rounds
    30 Wall Balls (20# @ 10′)
    20 (t2b)
    10 Back Squats (185/135#/heavy) 135#
    Time 15:54
    *17 min cap
    Thanks Kevin!

  6. Christie

    Back Squat x3
    4 sets @ 75%
    55(wu) then 85-105-105-105-105#

    3 rounds
    30 Wall Balls (8# @ 10′)
    20 Knee Raises
    10 Back Squats (75#)

    Time: 14:07
    Thanks Kevin!

  7. Back Squat x3 – 135#, 185#, 205#, 205#, 205# 205#

    WOD with a 16# ball, T2B and 135# on the bar in 15:49

    Note – Do not drop a 135# bar on your head. Makes the rest of the WOD kindy blurry.

  8. Hannah

    Back Squat x3
    4 sets @ 75%, 100lb

    3 rounds
    30 Wall Balls (10lb @ 10′)
    20 T2B
    10 Back Squats (75lb)

    13:15

    Also did my first ever toe to bar in the warm up 🙂

  9. Gilles

    mob wux1
    group mob wu
    back squat x 3
    155×3 185×3 200×3 4 set
    3 round
    30 wall ball 14#
    20 T2B ( ab mat)
    10 back squat 115#
    9:18

  10. Matt D

    Back Squat x3
    4 sets @ 75%
    (95#)-(115#)-125#-135#-135#-135#

    3 rounds
    30 Wall Balls (14# @ 10′)
    20 T2B (Swiched to knee raises half-way)
    10 Back Squats (65#)

    Time:11:20

  11. Francis Landry

    wux1
    group wu

    Back Squat x3
    4 sets @ 75% #225

    WOD
    3 rounds
    30 Wall Balls (16# @ 10′)
    20 T2B
    10 Back Squats @ 165#
    Time 13:21

    Cashout: sliding down hill at back of building without falling

  12. Mob, WU
    Group WU + mob

    Back squat x3
    (95-120) 140-140-140-140

    WOD
    3 rounds
    30 wall balls 14#
    20 knee raises
    10 back squats 85#

    Time: 13:57

    This WOD made my quads feel like they did after 14.5

    Uggggggggggggggggh

  13. Heather S

    Back squats x3
    105-125-145 x 4sets

    Wod 3 sets of
    30 wbs 14# 10′
    20 t2b (as knee raises)
    10 back squats (@ 95#)

    Time: 13:40

  14. Shane Ryder

    Back Squat x3
    4 sets @ 75%
    135×5 225×5 3sets245x3 1set 265×3
    3 rounds
    30 Wall Balls (20/14# @ 10′)
    20 T2B
    10 Back Squats (185/135#/heavy)
    14:32 rx toe to bar needs some work

  15. Steph L

    4:00pm – 4K Row

    6:00pm Class
    Back Squats x3 @145#

    WOD: 3 Rounds

    30 Wallballs @14#
    20 T2B
    10 Back Squats @ 85#

    Time: 14:57

    Thanks
    Chantal!!

  16. Melissa Hickey

    Back Squat x3
    4 sets @ 75%
    WU Sets 55 and 75#
    4 sets at 85#

    3 rounds
    30 Wall Balls 4#
    20 T2B (knee raises)
    10 Back Squats (185/135#/heavy) (40#)

    15:51

    Thanks Chantal for the tips on the wall balls and gripping the bar for the knee raises. Some good points on what to work on!

  17. Back Squat x3
    4 sets @ 75% = 170#

    3 rounds
    30 Wall Balls (12# @ 10′)
    20 T2B (Knee raises)
    10 Back Squats (95#)

    Time: 14:something. 16 seconds maybe? I know it was under 30!

  18. WUx1
    Row 2018m
    Group WU

    Back Squat x3
    4 sets @ 75%
    155-185-200-200-200-200

    3 rounds
    30 Wall Balls (20# @ 10′)
    20 T2B
    10 Back Squats (From Rack)(160#/heavy)

    Time–>13:56

  19. Nick

    MOB WU Group mob and wu

    BS @ 135 – 155×2 – 165 – 175#

    WOD @ 12# wallballs and 115# back squats

    Time – 11:49
    2005 m row team 5

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