Reminder that Inov-8s will be at the gym on Friday to try on and purchase.
Back Squats
10-10-10-10-10-10-10-10-10-10
Score is total weight
(If you do 150# successfully for every set, your score will be 15,000#)
Compare to May 11/12
Squat Master Surpeme
Please review the following before coming in today…
When someone is performing a heavy back squat, having spotters is important. A missed lift could result in tragedy.
Playing the role of a spotter is important. Some things to consider…
Be attentive
Ask how many reps if the lifter didn’t tell you
Have hands ready
Feet in a stable position
If it’s failed, grab bar and rise at same rate as other spotter and lifter
**Note – if you’re the lifter, please STAY WITH the bar. Don’t duck under it and back away.
Back Squats
10-10-10-10-10-10-10-10-10-10
Score:7450
Mobility
Wux1 (didn’t realize there was a separate leg warmup on the board :3 )
WOD: Back Squats 10 sets of 10 (final set 130lb)
Total LBs: 9300
WU x 2
WOD: Back Squat 10 sets of 10
115,125,135,145,155,165,175,185,190,195
Score: 15,850
That was fun. I think I had another 10lbs in me. Last set felt really good.
WU x 2
WOD: 10 x 10 Back Squat
145-155-155-165-175-185-185-175-175-175
Score: 16,900
Pretty fun. Great sharing the bar with you Denis! That was a ton of weight you lifted…literally.
It was a cool workout! Thanks for the push.
mobility
2 rounds of
10 squats
10 GM
10 Lunges
10 McKenzie push ups
Samson stretch
WOD : 10 x 10 Back Squats
45, 45, 45, 50, 50, 55, 55, 60, 60, 65
Total score = 5300
WU x 2 (Sub pullups for lunges/sub pushups for Mckenzie pushups/no situps)
WOD: 10 x 10 Back Squat
115-125-135-135-145-145-155-155-165-170
Score: 14450
Please let tomorrows WOD be more upper body, my legs are only here in spirit.
LOL, Legs are ghosted. Good job Trent.
mobility
2 rounds of
10 squats
10 GM
10 Lunges
10 McKenzie push ups
Samson stretch
WOD : 10 x 10 Back Squats
135-145-144-165-175-185-195-195-195-200
Total score = 17,450
Cashout
Scorpion
800m Run
Awesome Wod!
It was great sharing the bar with you Bill
Wow, amazing work. That is a lot of weight for 10 reps.
Thanks man!
Mobility
2 rounds of:
10 squats
10 GM (no dowel)
10 Lunges
10 Mackenzie push ups
Samson stretch
WOD : 10 x 10 KB Front Squats
15-15-20-20-25-25-30-30-30-35
Total score = 2650
Mobility
2 rounds of
10 Squats
10 Good mornings
10 Lunges
10 MacKenzie push ups
Samson stretch
WOD : 10 x 10 Back Squats
85, 65, 75, 95, 105, 120, 135, 125, 115, 105
Total score = 10250#
400m Run
WOD X 10
165-185-195-200-210-215-220-210-205-195
Total score = 20,000
next year, start at 185 after 3 rep warm up with 155
20,000 is a nice round number. Nice work.
Denis, it was fun to listen to you lift behind me. Much enthusiastic noise back there which made perfect sense once I saw your total! Great job strong guy 🙂
NICE!
bravo Denis (aka Hercule!)
Mobility
2 rounds of
10 Squats
10 Good mornings
10 Lunges
10 MacKenzie push ups
Samson stretch
WOD X 10
Total score = 6000
Nice sharing the bar with you Jackie O and way to mess up the numbers ya donkey! lol jk.
I liked this one…but sweet jesus I hope the WOD tomorrow does not involve legs!
No joke about the legs. I have no idea why Kevin hates our legs so much.
Mob
Fun wu 2(10 squats, good a.m., lunges, mckenzie push ups)Samson
Wod back squat hell x10x10
95/105/115/115/120/120/125/125/130/130/135 = 11,900
13.3 + back squat strength yesterday + squat master supreme…. ‘Nuff said 🙂
wow! impressive!
wux2
WOD:
Back Squats X10
185-195-205-215-225-205-195-195-185-185
Total –> 19 900 PR of 50# I should have did 195# for my last 2 sets for a total of 20100
Great sharing the bar with Marcel and Jeremy, great job guys!
Great work tonight, you made it look easy.
Great Job last night! some heavy lifts.
Mob
WU X 2 (10 of each – squats, good am, lunges, Mckenzie pushups and samson)
Back Squats – 10 sets of 10
135-225-230-235-240-245-250-255-260-275
Total – 23 500
Awesome job tonight Rob!! Thanks for sharing the bar tonight.
Wow Jeff, that’s amazing!
You made every set look easy. I think you could have went heavier!! Great job tonight.
Impressive!
mob
10 squats
10 god am
10 lunges
10 mckenzie push up
back squat x 10
135-145-155-165-175-185-190-190-200×9
total- 17,150
pr 670#
Mobility
2 rounds of :
– 10 squats
– 10 good am
– 10 lunges
– 10 mckenzie pushup
– Samson stretch
Back Squats
10 x 55
10 x 60
10 x 65
10 x 70
10 x 75
10 x 80
10 x 85
10 x 90
10 x 85
10 x 85
Total : 7 500
Thanks Kevin, great class 🙂
Back squat x10
115 125 135 145 165 175 185 195 205×6
Should of started with more weight.
Good job, it looked painful watching that last set up close!
Mobility
2 rounds
10 squats
10 Good AM
10 Lunges
10 McKenzie Push ups
Samson stretch
Back squat x 10
135-155-165-175-175-175-175-175-175-165
Total 16,700 no PR, but satisfied considering I really wasn’t feeling it tonight. Great work Frank & Jeremie!
Great job Marcel it was fun sharing the bar with you and Frankie
mob
WU x 2 (lunges and mackenzie push ups instead of pull ups and push ups)
wod
10 rounds of 10 x
80-85-90-95-100-105-110-115-120-125
10250#
Mob
2 rounds
10 squats
10 Good AM
10 Lunges
10 McKenzie Push ups
Samson stretch
Back squat x 10 100-105-115-125-135-145-155-165-175-185 PR Total 14,050
Cashout Scorpion
great work out little sore on the quads .
Mobility
2 round-
10 squats
10 goodmornings
10 lunges
10 McKenzie push ups
Samson stretch
WOD- back squats x 10
55-60-65-70-75-80-85-90-95-100
Score- 7750
10# PR!!!
WOD – back squats x 10
55-65-75-85-95-105-105-110-110-120
Score – 9250
115 was my PR before! Fun, couldn’t imagine what the wrists would feel like doing this workout with Front Squats!
wod-squats 10 rounds 10 reps
115-125-135-145-160-175-190-200-210-220
total 16500 <—sounds about right
got my first muscle up on the rings tonight yaa thanks jeff for he pointer and kevin for the grip
Good job Brad. The muscle up was easy too.
wow.. congrats Brad, you are a quick study! :).. wish I was there to see it.
Really awesome Brad!!
Mob
WU X 2 (10 of each – squats, good am, lunges, Mckenzie pushups and samson)
Back Squats – 10 sets of 10
135 – 215
Score 18 600
I practice the trick you showed me about 20 times then did it on the ring and bam it worked I was like wow..all anout the grip the swing and getting to that dip position:) ill keep practicing thanks again I love this stuff
Mobility
2 round-
10 squats
10 goodmornings
10 lunges
10 McKenzie push ups
Samson stretch
Back Squats – 10 sets of 10
135-155-165-175-185-195-195-185-DNF-DNF ( stopped after round 8 as my knee was hurting)
Thanks for sharing the bar Marcel and Frankie !
Mobility
2 rounds of
10 Squats
10 good mornings
10 lunges
10 Mackenzie Pushup
Samson Stretch
Back Squat 10 set of 10
135,145,155,165,170,175,180,185,185,190
Score is total Weight
Score:16 850
Cash out scorpion stretch.
WU x 2
WOD
10 x 10 Back Squat
35-40-45-50-55-60-65-70-75-85
Score: 5800