Start the week

Back Squats x5
40-50-60%

21-15-9 reps
SDHP (95/65#)
Overhead Squats (95/65#)

Compare to Mar.21/11

I looked back to see results from 2011 when we did this last time, and there’s a lot of Rideout St athletes still with us today. Love it!

Marcel from back in the day

33 thoughts on “Start the week”

  1. Back Squats x5
    40-50-60%
    #135-165-195

    21-15-9 reps
    SDHP (95/65#) #75
    Overhead Squats (95/65#) #75

    went 15-6, 11-10, then 9-6, 9-6, then unbroken for both.
    TIme = 5:46

    thanks for the Class Mario

  2. Back Squats x5
    40-50-60%
    #40-50-60 (thx Christina & Jackie for sharing the bar)

    21-15-9 reps
    SDHP (95/65#) #20
    Overhead Squats (95/65#) #20
    Hadn’t done these before so kept the weight light. Thx for the class and individual instruction Mario.

    Big 6AM class today!

  3. WUx1 + CS

    Back squats x5
    110-135-165

    21-15-9 reps
    SDHP 75#
    Overhead Squats 75#

    Time–> 4:58

    Thanks Mario!

  4. Back Squats x5
    40-50-60%
    120-155-185
    21-15-9 reps
    SDHP (95#)
    Overhead Squats (95#) 21UB,8-7,9 should have broke 1st set
    5:56

    Thanks Kevin!

  5. Back Squats x5
    40-50-60%
    95-115-135# (off of 230# 1RM)

    21-15-9 reps
    SDHP (95/65#)
    Overhead Squats (95/65#)
    Used 70# – Time: 7:30
    – First set unbroken
    – Second set (mind f#@$) 6-0-0-1-1-4-3
    – Third set unbroken

  6. Mobility and Wu
    Group Wu and mobility

    Back Squats x 5
    185/225/275

    Wod rx’d: 4:08
    Could have went faster but my left shoulder wasn’t feeling great.

    Thanks for the class Mario !

  7. Back Squats x5
    40-50-60%
    115-135-160

    21-15-9 reps
    SDHP 65#
    Overhead Squats 65#

    This was a shameful workout for me…I need to put major work into my overhead squats!!

  8. Basement Wod @55# and front squats (because shoulder and ceiling height)
    6:18

    Mostly I’m just happy I did something instead of put my pyjamas on 🙂

  9. Back Squats x5
    40-50-60%
    85-105-130#

    21-15-9 reps
    SDHP @40#
    Overhead Squats @40#

    Time: 4:54

    Thanks Marcel. Good job everyone!

  10. Back Squats x 5
    85-95-105

    21-15-9
    SDHP
    OHS
    Rx’d @ 65#
    7:03

    SDPH: 16 & 5 / 6-6-3 / 5-4(i thinkk??)
    OHS: Unbroken

  11. Back Squats x5
    40-50-60%
    65# – 80# – 95#
    Shared the bar with Miss Tara, we gave each other lots of hints and tips and encouragement! What a girl!! 😉❤

    21-15-9 reps
    SDHP (35#)
    Overhead Squats (35#)
    OHS are not my favorite, but I am happy to say no kittens died today because of me! 😁
    (OHS 10/11, 8/7, 9)
    6:48
    Jeana joined me in the 8:30 class, she shared the bar with Heather .. 25#- 35# – 45#
    For the wod she used 20# and her time was 9:57
    She said, that was rough one, but it was fun! I think she has her Moms twisted sense of fun 🤣

  12. Back Squats x5
    60-70-80#

    21-15-9
    SDHP (30#)
    OHS

    Time: 7:16

    Did the first 21 OHS with the 30# but then switched to stick for the rest. These really make my belly sore. Still sore tonight but I know it helps make it stronger.

    Thanks Marcel

  13. Back Squats x5
    40-50-60%
    75-90-110#

    21-15-9 reps
    SDHP (95/65#)
    Overhead Squats (95/65#)

    Rx 8:59
    Yuck.

  14. Lisa MacLaughlin

    Back Squats x5
    40-50-60%
    55-70-85#

    21-15-9 reps
    SDHP (95/65#)
    Overhead Squats (95/65#)

    35#
    Time: 6:16

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