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%
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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.
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
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. ✓
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!
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
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
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.
mob wux1
back squat x 5
150-175-200-215-230×8
WOD
10-8-6-4-2
hang power clean 90#
front squat
2:06
Back Squat x5
195-230-265-285-300×6
WOD Rx’d and unbroken
2:26
Fran cough!
Rucked 3 miles after class.
Back squats x5
115-135-155-165-175×8
WOD 2:27 @ 75
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 !
B. Squats x 5
115 135 155 165 175×8
Wod at 75# 2:14 unbroken
Back Squats x5
55-65-75-80-85+
200-230-270-290-310×8
10-8-6-4-2 reps
Hang Power Clean – 110#
Front Squat
TIME: 2:54
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…
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
*correction: two fifty one
Back Squat 55 65 75 80 85 x 5
205 240 275 300 315×8
10-8-6-4-2
Hpc
Front squat
3:32RX
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!
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..
Back Squats x5
%55-65-75-80-85+
#110-130-150-160-170(x8)
10-8-6-4-2 reps
Hang Power Clean (#55)
Front Squat
3:12