Squat day

23
Apr

Squat day

Back Squat x3
50-60-70-75-75%

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

*17 min cap

Compare to Jan.24/17

Shawn

28 Responses

  1. Mario B.

    Back Squat x3
    50-60-70-75-75%
    #135-165-190-225-245-245
    Thanks for sharing the bar Gabe!

    3 rounds
    30 Wall Balls (#20/10′)
    20 T2B (Round 1 T2B, then Knee raise for other 2 rounds)
    10 Back Squats (185/135#/heavy) #155

    Time= 13.35

    *17 min cap

    Compare to Jan.24/17

    Thanks for the class Mario

  2. Remi Richard

    Back Squat x3
    50-60-70-75-75%
    155(WU)-225-275-315-345-345

    3 rounds
    30 Wall Balls – 30, 15&15, 15&15
    20 T2B – 5s, 5s&3s, 3s&2s
    10 Back Squats 185# – heavy, unbroken

    11.45 Rx’d – bar slipped off my back round 2 and scraped my head in round 3… heavy stuff, be more careful next time.

    Great job 6amers! Thanks coach Mario!

  3. Heather B

    3 rounds
    30 Wall Balls (6#/9′)
    20 T2B (knee raises)
    10 Back Squats (goblet squats 30#)

    Time= 9:26

    Was getting weird dizzy spells, skipped the strength and modified the Wod so I could still do something

  4. Kevin

    Back Squats x3
    185-225-255-275-275

    WOD Rx’d
    11:53

    WB – UB / 20+10 / 20+10
    T2B – 10+6+4 / 10+6+2+2 / 10+4+2+2+2
    BS – slow, UB

    T2B fell apart. Still having grip/forearm issues.

  5. Janet

    Back squats x3
    75-85-95-105-105

    WOD – 3 Rounds
    – 30 Wall balls 10#
    – 5 toes to bar and 15 knee raises
    – 10 Back squats 75#

    13:38

  6. Christie Neate

    Back Squat x3
    50-60-70-75-75%
    95-125-135-155-155# Thanks for sharing the bar Allyson & Chris!

    3 rounds
    30 Wall Balls 10#
    20 T2B (Hanging Knee Raises)
    10 Back Squats (85#)

    Time: 11:43
    Thanks Kevin!
    (Last year used 8# ball & 75# BS and time was 14:07)

  7. WUx1 + 4:45 plank unbroken.

    Back Squat x3
    50-60-70-75-75%
    #135-165-190-205-205
    Thanks for sharing the bar Mario!

    3 rounds
    30 Wall Balls (#20/10′)
    20 T2B
    10 Back Squats #165

    Time= 14:23

    Did this January 2017 but from the rack with 160# back squats . time then 13:56

    Well done 6am folks!

    Thanks Mario!

  8. Tara

    I did 10 knee raises in the group warm up!! I’ve been going to physio since last year for “Supraspinitus tendinitis”, but I saw this new massage therapist who is training to be an osteopath and he said my bicep tendon wasn’t in its groove. He did some things that were *very* uncomfortable, but damn, my shoulder is feeling better than it has in a long time.

    WOD
    [email protected]#
    Abmat sit-ups
    Back squats at 35#
    Time: 12:27

  9. Blake

    Back Squat x 5
    150 – 185 – 215 – 225 – 225

    WOD:
    3 rounds
    — 30 Wall Balls 20# @ 10′
    — 20 T2B
    — 10 Back Squats @ #135

    Time= 14:39

    Both shit show movements in the same WOD. Things fell apart SO fast!
    Still need to work on both … A LOT!

  10. francis landry

    wux1
    group wu

    Back Squat x3
    170-200-240-25-255

    WOD
    3 rounds
    30 Wall Balls (16# @ 10′)
    20 T2B
    10 Back Squats @ 165#
    Time 15:36 – 2:15 slower then last year lol

    very poor performance after spending a week in Cuba 🙂

  11. Elba

    Back squats x3
    110 – 135 – 155 – 165 – 165

    WOD – 3 Rounds
    – 30 Wall balls 14#
    – 20 Hanging knee raises
    – 10 Back squat 105lbs

    Time: 9:36 (thanks Mario)

    Good WOD 🙂

  12. Lisa MacLaughlin

    Back Squat x3
    50-60-70-75-75%
    #55-60-70-75-75

    3 rounds
    30 Wall Balls (#10/9′)
    20 T2B (Hanging leg raises)
    10 Back Squats (185/135#/heavy) #60

    Time= 11:34
    *17 min cap

  13. Laura

    Back squats x3
    75-85-95-105-105

    WOD – 3 Rounds
    – 30 Wall balls 8#
    – 10 toes to bar and 10 knee raises
    – 10 Back squats 65#

    14:30-ish

    Thanks Kevin!

  14. Marcel

    Back Squat x3
    50-60-70-75-75%

    #135-175-205-225-225
    Thanks for sharing the bar Dan, Frankie & JJ

    3 rounds
    30 Wall Balls (#20/10′) scaled to 14# unlike “Big Ball” Dan
    20 T2B Scaled Hanging Leg Raises
    10 Back Squats (185/135#/heavy) #135

    Time= 12:14

    Jell-O legs now, thanks Amanda.

  15. Back Squat x3
    50-60-70-75-75%
    55# – 65# – 75# – 80# – 80#

    3 rounds
    30 Wall Balls – 8#
    20 T2B – knee raises
    10 Back Squats – used 40#
    Time: 12:44
    Rough one! Felt pukey for quite a while after I got home.

  16. BJ Killam

    Back squats x3
    105-120-140-150-150#

    WOD – 3 Rounds
    – 30 Wall balls 8#
    – 20 knee raises
    – 10 Back squats 70#

    11:48

  17. Back Squat x3
    50-60-70-75-75%
    115-135-160-175-175

    3 rounds
    30 Wall Balls (12# – 9′)
    20 T2B (Knee raises)
    10 Back Squats (115#)

    13:03 – 10 pounds heavier on the back squat and over a minute PR! 🙂

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