Next Wednesday

30
Jan

Next Wednesday

Bring a Friend Day is next Wednesday. Let’s hope for no storm!

Back Squats x5
55-65-75-80-85+

10-8-6-4-2 reps
Hang Power Clean
Front Squat
*135/95#/60%

20 Responses

  1. Cheryl

    Back Squats x5
    %55-65-75-80-85+
    #55-65-75-80-85 (x5)

    10-8-6-4-2 reps
    Hang Power Clean (#35)
    Front Squat
    = 3:42

    Thx for the coaching Kevin.

  2. Mark

    Back Squats x5
    55-65-75-80-85+
    165#, 195 #
    (225# x 5) x 3…hip improving

    10-8-6-4-2 reps
    Hang Power Clean – 90#
    Front Squat
    *135/95#/60%

    TIME: 2:30

  3. Amanda

    WOD scaled to 75#(50%): 3:36
    Tried to kick the snow off my boots when I got back to work and my legs buckled and I nearly face planted.

    PSA: don’t underestimate a short wod. ✓

  4. Gabriel

    WUx1

    Back Squats x5
    55-65-75-80-85+
    140-160-191-205-217×7

    10-8-6-4-2 reps
    Hang Power Clean – 115#
    Front Squat
    *135/95#/60%

    TIME: 3:27

    20 reps of planks, 2 reps of hollow holds

    Thanks Kevin!

  5. Heather Skeard

    Back squats… kinda sad about these lately. My last real 1RM was 260, but last week sucked so this week I based it off 235..

    135-155-175-190-200(5)

    WOD Rx = 3:10 that sucked

  6. Mike Moody

    Sucky morning. No legs

    Squat x 5
    200
    235
    275
    290
    310 x 1. Which was sad , so not on PR pace

    WOD
    10-8-6-4-2
    Hpc
    Front squats
    135#

    4:18 Rx

    Didn’t put it down until 7 reps of Hpc in the 8 round then I fell apart

    Went home mad and coughing all over the place

    Went to quispamsis at 4:30 with a much better mindset

    Warm up

    300 m rower – 10 hollow rocks 10 supermans 3 bar deadlifts 3 good mornings 3 wall squats
    250 m rower – ditto as above
    150 m rower- ditto as above

    10-20-30
    Weighted glute bridges (45#)
    Ab mat sit-ups

    Emom one hang snatch

    95×3
    115×2
    135×2
    140(f) I fell backwards
    140 success
    140 (f) and I had it but couldn’t hold ( shoulders too far forward)

    WOD
    1-2-3-4-5-6-7-8-9-10

    50 #db front squat(s)
    45 singles after each round

    7:56

  7. Jeff Leech

    Back Squat 55 65 75 80 85 x 5
    205 240 275 300 315

    10-8-6-4-2
    Hpc
    Front squat

    2:42 rx

    I dropped it after I finished the 8 th round. Then dropped it after every round and my grip failed me once. I forgot to use hook grip and I paid for it.

  8. Derek

    Back Squats x5
    55-65-75-80-85+
    205-235-275-295-315 x 5

    10-8-6-4-2 reps
    Hang Power Clean
    Front Squat
    *135/95#/60%

    Wod RX : 3:50

    Thanks Blake !

  9. Aubrey

    mob wux1
    back squat x 5
    135-155-175-195-225-245×8
    WOD
    10-8-6-4-2
    hang power clean 85#
    front squat
    2:53
    Thanks Amanda
    10 reps for Repuary…

  10. Rémi B

    Back squats – built up to 245 x 8 [new 1rm is now 305]

    WOD

    Dropped the bar after 8HPC, dropped again after 1 squat in round of 6 – grunted through the rest.

    five fifty one r-ex

  11. Melanie

    Back Squats x5
    55-65-75-80-85+
    85-100-115-125-130×7
    I probably could have managed 8, but I quit because my legs weren’t having fun! Sorry Tony

    10-8-6-4-2 reps
    Hang Power Clean
    Front Squat
    *135/95#/60% (65#)
    4:09
    I may have questioned life a couple times and was told to get back to the bar Haha
    This was my first barbell workout in awhile, I was glad to finish under the time!
    Thanks Kevin!

    1. Melanie

      Forgot to mention that my left wrist was really sore starting class, and I wasn’t sure about the front squats, but it seemed to work itself out as i kept going..

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