Short and not so sweet

3
Dec

Short and not so sweet

Back Squats x5
50-60-70-75-80+

Build up to WOD weight

AMRAP 6 minutes of:
6 Hang Squat Clean (115/75#)
6 Burpee over Bar (lateral)

Aubrey

28 Responses

  1. Cheryl

    Back Squats x5
    %50-60-70-75-80+
    #50-60-70-75-80 (8 reps)

    AMRAP 6 minutes of:
    6 Hang Squat Clean (30#)
    6 Burpee over Bar (lateral)
    – 4 rounds + 3HSC

    Group warm up 35 burpees – Happy Birthday Elba!! ๐ŸŽ‰ ๐ŸŽ ๐ŸŽ‚

  2. Mark

    Birthday burpees for Elba – Happy Birthday Elba ๐ŸŽ ๐ŸŽ‚

    Back Squats x5
    50-60-70-75-80+
    225# x 11

    New base # will be 295#

    Build up to WOD weight

    AMRAP 6 minutes of:
    6 Hang Squat Clean (115/75#) – 85#
    6 Burpee over Bar (lateral)

    TOTAL – 3 rnds…lower back issues

  3. Gabriel

    WUx1+CS

    Birthday burpees for Elba โ€“ Happy Birthday Elba!

    Back Squats x5
    125-155-185-190-200×10

    Build up to WOD weight
    95-105

    AMRAP 6 minutes of:
    6 Hang Squat Clean 105#
    6 Burpee over Bar (lateral)

    Total–> 6 rounds + 6 HSC + 1 Burpee

    Thanks Kevin!

  4. Back Squats x5
    50-60-70-75-80+
    70# – 85# – 100# – 105# – 110# x6

    Build up to WOD weight
    45# – 50#

    AMRAP 6 minutes of:
    6 Hang Squat Clean (115/75# – used 50#)
    6 Burpee over Bar (lateral)
    Score: 4 rounds & 2 cleans

  5. Mario Richard

    Back Squats x5
    155-190-220-235-250ร—11
    (Thanks for sharing the โ€œlowโ€ bar Del!) ๐Ÿ˜‰

    AMRAP 6 minutes of:
    6 Hang Squat Clean 115#
    6 Burpee over Bar (lateral)

    Totalโ€“> 6 rounds + 1 HSC

    Thanks Kevin!

  6. Mario B.

    35 Birthday Burpees for ELBA, Happy Birthday!

    Back Squats x5
    165-195-225-245-260 X7

    AMRAP 6 minutes of:
    6 Hang Squat Clean 115#
    6 Burpee over Bar (lateral)

    Totalโ€“> 4 rounds + 3 HSC

  7. Mike Moody

    Back squats
    185×5
    220×5
    255×5
    275×5
    290×8

    WOD

    6 hang squat cleans (95#)
    6 burpees
    ( sandbagged weight last minute and didn’t regret that decision one bit as I found my lungs outside my body somewhere)

    5 rounds thank you very much

  8. Janet

    Back Squats x5
    75-90-100-110-115×7

    AMRAP 6 minutes of:
    6 Hang Squat Clean 65# (glad i sandbagged)
    6 Burpee over Bar (lateral)

    Totalโ€“> 4 rounds + 6 HSC

    I think I left my Cardio and strength ability in Cuba…..ugh

  9. Lisa MacLaughlin

    Back Squats x5
    50-60-70-75-80+
    79-85-100-105-110#x9

    Build up to WOD weight

    AMRAP 6 minutes of:
    6 Hang Squat Clean (115/75#) used 60#
    6 Burpee over Bar (lateral)

    4 rounds plus 7

  10. Elba

    Back Squats x5
    115-135-155-165-175 x 6

    AMRAP 6 minutes of:
    6 Hang Squat Clean 55lbs (I realized 55 was the percentage after the WOD was over but I am so glad I made that mistake)
    6 Burpee over Bar (lateral)

    Totalโ€“> 4 rounds + 3 Burpee over bar

    Thanks everyone for the bday burpees!! ๐Ÿ™‚

  11. Shane Hayes

    Mobility and Wu
    Back Squats x 5
    225/275/315/340/360 x 12

    Wod rx’d
    6rds and 9 reps (3 burpee over bar)

    Was on pace for 7+ but my neck was bothering me a bit so I actually had to drop the hang squat cleans a couple times.

    Thanks for the class Kevin !

    Happy Birthday Elba!!

  12. Del

    Back Squats x5
    50-60-70-75-80+
    155-190-220-235-250×15

    AMRAP 6 minutes of:
    6 Hang Squat Clean (115#)
    6 Burpee over Bar (lateral)
    5 + 6 HSC

    Thanks Kevin!

  13. Remi F

    Back Squats x5
    50-60-70-75-80+
    120-145-170-185-195 (13 reps, will adjust weight next week)

    Build up to WOD weight

    AMRAP 6 minutes of:
    6 Hang Squat Clean w/ 75#
    6 Burpee over Bar (lateral)

    5 rounds + 3 burpees

  14. Josh L

    Back Squats x5
    %50-60-70-75-80+
    #135-165-185-200-210 (8 reps)

    AMRAP 6 minutes of:
    6 Hang Squat Clean (95#)
    6 Burpee over Bar (lateral)

    5 rounds + 5 HSC

  15. Craig Hatto

    Back Squats x5
    %50-60-70-75-80+
    #145-175-205-225-240 (15 reps)

    AMRAP 6 minutes of:
    6 Hang Squat Clean (75#)
    6 Burpee over Bar (lateral)

    5 rounds + 3 HSC

  16. Marcel

    Back Squats x5
    50-60-70-75-80+

    145-175-205-225-235 x 6

    Build up to WOD weight

    AMRAP 6 minutes of:
    6 Hang Squat Clean (115/75#) used 75#
    6 Burpee over Bar (lateral)

    5 rounds + 3 HSC

  17. Christie Neate

    Back Squats x5
    50-60-70-75-80+
    90-110-125-135-145# for 7 Reps

    Build up to WOD weight

    AMRAP 6 minutes of:
    6 Hang Squat Clean (55#)
    6 Burpee over Bar (lateral)

    4 rounds + 3 Reps

    Note to self; should have gone Rx, my burpees donโ€™t ever get faster ๐Ÿ˜‚

  18. Fred

    Back Squats x5
    50-60-70-75-80+
    115-140-160-175-185 (x8)… failed on ninth attempt

    AMRAP 6 minutes of:
    6 Hang Squat Clean (115/75#) – Used 105# 55% of 190# Hang Clean
    6 Burpee over Bar (lateral)
    Score: 5 rounds + 4 Cleans (gasser but manageable amount of reps to keep you going)

  19. Melanie

    Back Squats x5
    50-60-70-75-80+
    85-95-110-115-125×7
    The last set got messy.. rep 6 and 7 felt like good mornings, so I called it..

    AMRAP 6 minutes of:
    6 Hang Squat Clean (65#)
    6 Burpee over Bar (lateral)
    4 rounds plus 3 cleans
    After using 65# last week I couldn’t use anything lower, I actually considered 75#, but chicken out..
    Thanks Kevin!

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