Did this January 2017 but from the rack with 160# back squats . time then 13:56
Well done 6am folks!
Thanks Mario!
Tara
I did 10 knee raises in the group warm up!! I’ve been going to physio since last year for “Supraspinitus tendinitis”, but I saw this new massage therapist who is training to be an osteopath and he said my bicep tendon wasn’t in its groove. He did some things that were *very* uncomfortable, but damn, my shoulder is feeling better than it has in a long time.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Can someone register me for the 6am class that I attended this morning? Thanks!!
Oh, I see you got me Mario. You rock.
Back Squat x3
50-60-70-75-75%
#135-165-190-225-245-245
Thanks for sharing the bar Gabe!
3 rounds
30 Wall Balls (#20/10′)
20 T2B (Round 1 T2B, then Knee raise for other 2 rounds)
10 Back Squats (185/135#/heavy) #155
Time= 13.35
*17 min cap
Compare to Jan.24/17
Thanks for the class Mario
Back Squat x3
50-60-70-75-75%
155(WU)-225-275-315-345-345
3 rounds
30 Wall Balls – 30, 15&15, 15&15
20 T2B – 5s, 5s&3s, 3s&2s
10 Back Squats 185# – heavy, unbroken
11.45 Rx’d – bar slipped off my back round 2 and scraped my head in round 3… heavy stuff, be more careful next time.
Great job 6amers! Thanks coach Mario!
3 rounds
30 Wall Balls (6#/9′)
20 T2B (knee raises)
10 Back Squats (goblet squats 30#)
Time= 9:26
Was getting weird dizzy spells, skipped the strength and modified the Wod so I could still do something
Back Squats x3
185-225-255-275-275
WOD Rx’d
11:53
WB – UB / 20+10 / 20+10
T2B – 10+6+4 / 10+6+2+2 / 10+4+2+2+2
BS – slow, UB
T2B fell apart. Still having grip/forearm issues.
Back squats x3
110 – 135 – 155 – 165 – 165
WOD – 3 Rounds
– 30 Wall balls 14#
– 20 Hanging knee raises
– 10 Back squats 95# (~90% push press)
13:25
Back squats x3
75-85-95-105-105
WOD – 3 Rounds
– 30 Wall balls 10#
– 5 toes to bar and 15 knee raises
– 10 Back squats 75#
13:38
Back Squat x3
50-60-70-75-75%
95-125-135-155-155# Thanks for sharing the bar Allyson & Chris!
3 rounds
30 Wall Balls 10#
20 T2B (Hanging Knee Raises)
10 Back Squats (85#)
Time: 11:43
Thanks Kevin!
(Last year used 8# ball & 75# BS and time was 14:07)
Nice improvement!
Nice PR!
WUx1 + 4:45 plank unbroken.
Back Squat x3
50-60-70-75-75%
#135-165-190-205-205
Thanks for sharing the bar Mario!
3 rounds
30 Wall Balls (#20/10′)
20 T2B
10 Back Squats #165
Time= 14:23
Did this January 2017 but from the rack with 160# back squats . time then 13:56
Well done 6am folks!
Thanks Mario!
I did 10 knee raises in the group warm up!! I’ve been going to physio since last year for “Supraspinitus tendinitis”, but I saw this new massage therapist who is training to be an osteopath and he said my bicep tendon wasn’t in its groove. He did some things that were *very* uncomfortable, but damn, my shoulder is feeling better than it has in a long time.
WOD
[email protected]#
Abmat sit-ups
Back squats at 35#
Time: 12:27
YAY KNEE RAISES!!!!
Back Squat x 5
150 – 185 – 215 – 225 – 225
WOD:
3 rounds
— 30 Wall Balls 20# @ 10′
— 20 T2B
— 10 Back Squats @ #135
Time= 14:39
Both shit show movements in the same WOD. Things fell apart SO fast!
Still need to work on both … A LOT!
Back Sq X3
85-95-110-120-120#
Wod .17mins
3rds
30 WB(6#)
20 Hang Knee Raises
10 Back Sq (75#)
Time: 10.07
wux1
group wu
Back Squat x3
170-200-240-25-255
WOD
3 rounds
30 Wall Balls (16# @ 10′)
20 T2B
10 Back Squats @ 165#
Time 15:36 – 2:15 slower then last year lol
very poor performance after spending a week in Cuba 🙂
Back squats x3
110 – 135 – 155 – 165 – 165
WOD – 3 Rounds
– 30 Wall balls 14#
– 20 Hanging knee raises
– 10 Back squat 105lbs
Time: 9:36 (thanks Mario)
Good WOD 🙂
Back Squat x3
50-60-70-75-75%
#55-60-70-75-75
3 rounds
30 Wall Balls (#10/9′)
20 T2B (Hanging leg raises)
10 Back Squats (185/135#/heavy) #60
Time= 11:34
*17 min cap
Back squats x3
75-85-95-105-105
WOD – 3 Rounds
– 30 Wall balls 8#
– 10 toes to bar and 10 knee raises
– 10 Back squats 65#
14:30-ish
Thanks Kevin!
Laura see you Wednesday at noon too I hope 😉
Back Squat x3
50-60-70-75-75%
#135-175-205-225-225
Thanks for sharing the bar Dan, Frankie & JJ
3 rounds
30 Wall Balls (#20/10′) scaled to 14# unlike “Big Ball” Dan
20 T2B Scaled Hanging Leg Raises
10 Back Squats (185/135#/heavy) #135
Time= 12:14
Jell-O legs now, thanks Amanda.
Back Squat x3
50-60-70-75-75%
55# – 65# – 75# – 80# – 80#
3 rounds
30 Wall Balls – 8#
20 T2B – knee raises
10 Back Squats – used 40#
Time: 12:44
Rough one! Felt pukey for quite a while after I got home.
Back squat x 3
90-110-125-135-135-135
Wod
Wall balls 14#
T2b rounds 1 & 2 knees raises round 3
Backsquat 105
16:43
Back squats x3
105-120-140-150-150#
WOD – 3 Rounds
– 30 Wall balls 8#
– 20 knee raises
– 10 Back squats 70#
11:48
Back Squat x3
50-60-70-75-75%
115-135-160-175-175
3 rounds
30 Wall Balls (12# – 9′)
20 T2B (Knee raises)
10 Back Squats (115#)
13:03 – 10 pounds heavier on the back squat and over a minute PR! 🙂
wow Chantal nice progress
Back Squat x3
50-60-70-75-75%
55# – 65# – 75# – 80# – 80#
3 rounds
30 Wall Balls – 8#
20 T2B – knee raises
10 Back Squats – with 55#
Time – 16:20