AMRAP 6 minutes of:
6 Hang Squat Clean (115/75# – used 50#)
6 Burpee over Bar (lateral)
Score: 4 rounds & 2 cleans
Mario Richard
Back Squats x5
155-190-220-235-250ร11
(Thanks for sharing the โlowโ bar Del!) ๐
AMRAP 6 minutes of:
6 Hang Squat Clean 115#
6 Burpee over Bar (lateral)
Totalโ> 6 rounds + 1 HSC
Thanks Kevin!
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
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
Amanda
Good decision! ๐
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
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
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!! ๐
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!!
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!
Stephdh120
Back Sq x5
85/100/115/125/130(8)
Amrap 6mins
6 Hang Sq cleans(55#)
6 Burpees over bar
Total: 4rounds& 2 HSC
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
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
GillesGautreau
mob wux1
back squat x 5
135×5 165×5 195×5
205×5 235×7
AMRAP in 6 min
6 HSC 80#
6 burpees over bar ( lat )
5 round
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
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
Heidi
Back Squats x 5
85-100-120-130-140 (x 9)
6 min AMRAP
6 HPC @ 75#
6 Burpees over Bar (Lateral)
4 Rounds + 3 HPC
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 donโt ever get faster ๐
Kevin
Back squats x5
175-210-245-265-280×9
All I had time for today.
HBD Elba!
Amanda
WOD rx’d:
5 rds + 1 HSC
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)
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!
Please cancel my 7 am,thanks .
Matt H
Back squats x5
85 to 160 (7 reps)
Wod @85#
4 rounds + 8 reps
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!! ๐ ๐ ๐
Birthday burpees for Elba – Happy Birthday Elba ๐ ๐
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
Back squats
140-165-190-205-215(x5)
WOD Rx = 5 rounds plus 10 reps (4 burpees)
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!
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
Back Squats x5
155-190-220-235-250ร11
(Thanks for sharing the โlowโ bar Del!) ๐
AMRAP 6 minutes of:
6 Hang Squat Clean 115#
6 Burpee over Bar (lateral)
Totalโ> 6 rounds + 1 HSC
Thanks Kevin!
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
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
Good decision! ๐
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
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
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!! ๐
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!!
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!
Back Sq x5
85/100/115/125/130(8)
Amrap 6mins
6 Hang Sq cleans(55#)
6 Burpees over bar
Total: 4rounds& 2 HSC
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
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
mob wux1
back squat x 5
135×5 165×5 195×5
205×5 235×7
AMRAP in 6 min
6 HSC 80#
6 burpees over bar ( lat )
5 round
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
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
Back Squats x 5
85-100-120-130-140 (x 9)
6 min AMRAP
6 HPC @ 75#
6 Burpees over Bar (Lateral)
4 Rounds + 3 HPC
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 donโt ever get faster ๐
Back squats x5
175-210-245-265-280×9
All I had time for today.
HBD Elba!
WOD rx’d:
5 rds + 1 HSC
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)
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!