Deload Week

16 Responses

  1. Cheryl

    Back Squat
    40-50-60% x5
    50-60-70# (3,2,1 tempo) – thanks for counting tempo & reps Candace & Jackie.

    DB snatch practice

    40-30-20-10
    DB Snatch (20#)
    5-10-15-20
    Strict ring dips (20” Box)
    9:16

    Yay for de-load week!! 😁
    Thanks Kevin.

  2. Mark

    Back Squat
    40-50-60% x 5
    155# – 175# – 20#…3 2 x 1 tempo

    40-30-20-10
    DB Snatch – 45#
    5-10-15-20
    Strict ring dips – Box Dips – feet out front

    TIME: 10:46

  3. Back squats x5 @ 32X1 tempo
    95 – 120 – 145

    These were pretty good, definitely a good exercise in breath and bracing control!

    40-30-20-10
    DB Snatch 30#
    5-10-15-20
    Box Dips @ 24″

    7:20 (predicted 7 minutes, nailed it)

    Thanks Kevin!

  4. Jeff & Wendy Leger

    Wendy and I did the WOD down here in The D.R.
    5k Row
    1:30 hour on fat bike

    Back Squat
    40-50-60% x5

    Wendy – 89 – 111- 135
    Jeff – 135 – 200 – 225

    40-30-20-10
    DB Snatch (50/35#)
    5-10-15-20
    Strict ring dips

    Wendy – 8:15 – 16lbs, toes on floor for Dips

    Jeff – 10:10 – Pull ups instead of dips

  5. Jeff Leech

    Back Squat
    40-50-60% x5
    135-175-215

    40-30-20-10
    DB Snatch (50/35#) unbroken
    5-10-15-20
    Strict ring dips

    8:28rx. Snatches felt light I did sets of 5 of the dips. Except the last 10 were singles. I think I need to do some weighted dips
    Fun class.

  6. Christie Neate

    Back Squat
    40-50-60% x5
    85-95-110#
    (thanks for sharing the bar Kelly and Amanda!)

    40-30-20-10
    DB Snatch (50/35#)
    5-10-15-20
    Strict ring dips

    WOD: 10:46 w 35# and 24′ box dips
    Thanks Matt!

  7. Kelly B

    Back Squat
    40-50-60% x5 (Thanks Amanda and Christie!)
    75-85-105-120#

    40-30-20-10
    DB Snatch (@35#)
    5-10-15-20
    Strict ring dips (24″box)
    Time: 11:00

    Thanks Matt!

  8. Gabriel

    Back Squat
    40-50-60% x 5
    120# – 150# –185#…3 2 x 1 tempo

    40-30-20-10
    DB Snatch
    5-10-15-20
    Strict ring dips

    TIME: 12:00 RX’d

    Thanks Kevin!

  9. Joe

    Back Squat
    40-50-60% x5
    100-120-150

    40-30-20-10
    DB Snatch (50/35#) used 45# for first two rounds. 40 for last two.
    5-10-15-20
    Strict ring dips. 30 inch box dips with toes on ground. 9:25

  10. Jackie

    WU + Mob x 1 + 15 Russian KBS
    Group WU + Mob

    Back Squat x 5 (3,2,1 Tempo)
    45, 55, 65

    WOD
    40-30-20-10 DB Snatch @ 20#
    5-10-15-20 Dips @. 20” Box

    8:28

    Thanks Kevin!

  11. Stacey Simpson

    Back Squat
    40-50-60% x5
    60# – 75# – 90#

    40-30-20-10
    DB Snatch (20#)
    5-10-15-20
    Box dips on 30″ box with feet out in front

    Time: 10:44

  12. Samantha Both

    Back squats (Tempo) — 80/100/120

    WOD — 35# and box dips with push up handles — 11:38

    Open gym:
    4 rounds
    Tempo back squat x 6 (135#)
    Weighted step up x 12 (25#)
    Air squat x 25
    Rest 2:00 between rounds

    4 rounds
    Farmers carry (down & back) x 2 (50/60/60/60)
    8 sandbag cleans (80#)
    25 butterfly sit ups
    Rest 1:00 between rounds

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