6:30AM is Closed Due to the Weather. All other classes on regular schedule.
Strength
Backsquat 3-3-3-1-1-1
WOD
AMRAP in 8 minutes of:
- 6 Front Squats 155#/105#
- 8 Lateral Burpees over barbell
Posted In: Workout of the Day
Strength
Backsquat 3-3-3-1-1-1
WOD
AMRAP in 8 minutes of:
BS – 135-165-185-225-235-245(PR)
WOD – 5 rds (115# FS)
BS: 167, PR. Also, 5 double unders in a row, another PR
WOD: 4 rounds + squats (89# FS). FS was pretty much my max here.
Wow! Five in a row. Congrats. You’ve got me beat by four!
BS: up to 300
WOD: 5 rds +1fs (Rx)
That was a strong lift at 300 too.
3 x (155, 165, 175, 185); 1 x 200 (PR), 1 x 205 (PR), 1 x 210 (fail, but think I would have had it if I wouldn’t have gone too deep)
WoD: 4 rds + 3 FS @ 115#
Awesome Devon!!!
BS: 247#
WOD: 8 rnds + 2 FS (121#)
I like that picture.
bs: 247 but a little shallow, would have been pr
wod: 6 + 3 fs at 110#
BS: 176 3×3, 198 2×1 220 x 1
WOD: 7 rounds @ 89#
protecting back by staying a bit light on all squats, feels good
BS: 225, 245, 255, 295, 304 (f) x2 (A2A)
WOD: 8 rx
What’s A2A and (f) ?
(f) = fail
A2A = ass to ankles
199, 219, 239, 259, 269, 279
5 rounds +2 burpees rx
BS: 115, 115, 115, 125, 135 (PR), 140 (F, but think i can get it on a day when my legs aren’t dead)
WOD: 6 + 4 FS (65#, stayed light)
BS – 205, 225, 245 / 255, 265, 265
WOD – 5 rds + 1 FS Rx
205,225,245,255,270,275
7+3 FS
255,277,282,297,307 – 2 pound PR
6 rounds 3FS.
BS: Worked up to 253#
WOD: 5 or 6 rds. + 6 FS@135
BS: 3×3 @75, 1×85, 2×85, 1×85
WOD: 4 rounds plus 2 swings (subbed 15 25# kb swings for burpees; 57# FS)
BS: 121, 133, 155, 177, 182, 192 (5# PR)
WOD: 6 + 3 burpees rx
Nice work Joyce…like the new PR!
BS: 133, 155, 165, 177, 199, 209 (little shallow)
WOD: 5 rds + 1 burpee rx
BS: 133, 143, 155, 165, 170, 177 (heaviest BS post injury)
WOD: 5 rds + 4 burpees @95#
BS: 165 (23# PR)
WOD: 5rds @ 85#
Trying out a wave-loading protocol on the back squats (in kilos):
(60 x 5, 80 x 3, 100 x 2), (80 x 5, 100 x 3, 110 x 2), (90 x 5, 100 x 3, 112 x 1)
Tabata KB swings at 24 kg: (11 swings / round) x 8 rounds
BS: 101, 123, 145, 155, 145, 145 (took weight down to keep)
WOD: 6 rounds + 6 FS (79#, 8 strict ring rows for burpees)
*keep form. oy.
BS: 111×3, 133×3, 155×3, 165×1, 177×1, 187×1
WOD: 4 Rounds @105#
BS: up to (a shallow) 155#
WOD: 6 rounds plus 6 squats @ 77#
157#
5 rounds 77#
BS: 67, 89, 94, 99, 104, 109
WOD: 3 rounds @ 77#, 2 rounds @ 67#
BS: 85, 95, 105, 110, 115, 115
WOD: 5rds +3FS @ 65#
From home-
BS: limited weight selection but did 67, 67, 67, 90, 90, 90
WOD 6 rounds plus 6 FS (plus 3 pug dodges during Burpees) FS 62#
Is there anyone that is interested in another nutrition challenge? I need the extra motivation!
BS 67, 72,77,82,82,89
WOD 5 rounds FS 45#
BS: 133, 177, 199, 221, 243, fail @ 253.
WOD: 6 rds + 7 burpees @ 133 (+ a few extra front squats because I mistakenly started doing 8 FS per round somewhere during the workout)
BS: 225, 255, 295, 325, 355 (f) x2
WOD: 5 rd’s +6 burpees
WOD: 6 rounds at 96#.
BS: 133-133-155-155-175-195#
WOD: 5 rnds @111#
BS: 133, 143, 148, 153, 155, 160
WOD: 5 rds + 5 burpees (79#)
Saturday make up…
BS: 55, 75, 99, 111
WOD: 6 rds + 1 FS (75# x 2rds, 65# x 4rds)