Friday: Back squat and Partner WOD

Strength:

Back Squat
5-5-5-5-5
(use same weight and rest periods as Monday)

WOD
AMRAP 15 min

  • 400M Sandbag run*
  • 100 Double Unders
  • 20 Power Cleans (M-115 W-75)

Both partners must complete the 400m Run together(only one sandbag per group). You and your partner can break up the reps for the double unders and Power Cleans however you choose.
-One bar per group
-Both partners can have their own rope

20 thoughts on “Friday: Back squat and Partner WOD

  1. BS: 143#
    WOD: 3 rnds Rx w/Seth (aka amazing partner who does most of the power cleans!)

    1. Awesome work on the double unders Joe! Great team!
      BS: 185

  2. bs: 185#
    wod: 2 rnds + 75 du’s w/Chelley

  3. BS: 121#
    WOD: 2 rounds + run + DUs with Sam (75#)

  4. WOD with Chris O.
    3 Rounds plus run in 15:50 (started last run with 1:40 on clock), Rx with 52# sandbag

  5. BS: 116#
    WOD: 3 rds Rx w/ Hillary

  6. BS – 209#

    WOD – 2 rds @ 42# w/ Paul

  7. BS- 177 (x3x5)
    2rds + run at 133/du’s/30cleans w/ 2 partners
    Did every wod this week including bonus classes!

  8. BS: 111# (stayed light because PT this morning/feeling beat up in general)

    Subbed modified main site WOD
    15 Min AMRAP
    Row 250m
    20 Push-ups

    6 rds + 23m
    (focused on FROM push-ups)

  9. A2A BS (high bar) 5×2: 185, 200×4

    New Oly Total PR: 290#/132kg (snatch: 125#/57kg, C&J 165#/75kg [PR])

    1. update on Oly: new snatch PR at 130# (sooo close at 135# and soooo close at a 170# clean)

      FS 2-rep max: 185#

  10. BS 217
    WOD Solo, 42# bag, Rx’d, 2 rounds and a run

    Merry Christmas everyone, see you after!

  11. Crossfit Westlake:
    5 ROUNDS
    KB Clean – 5L/ 5R
    KB Swing Clean – 5L/ 5R
    KB Swing Snatch – 5L/ 5R
    KB Swing Snatch – 5L/ 5R
    KB Swing Clean – 5L/ 5R
    KB Clean – 5L/ 5R
    1.5/1 pood
    16:38 w/ some torn up hands

  12. BS 235 x 3
    WOD with Aaron 3 rounds and run 14:58 at 52# SB Rx.

    1. Nice work fellas!!

  13. 2 rounds with the fabulous Corie Reynolds even steven on all reps and sandbag carrying. BS 145 lbs .

  14. back squats: 5×1, 4×3, 3×1 at 205# with tempo 21X1, alternated with sets of hanging leg raises. felt pretty out of it, need to rest more.

  15. BS 162#
    WOD Solo, 32# bag, 50 DU- 2 rounds and a run

  16. after back-to-back swim meets friday and saturday, this afternoon I did a home workout:

    2 miles at 75% (on a very hilly measured course, 200+ ft elevation gain/loss) – 13:20
    rest 1 min
    max CTG pushups in a min – 43
    rest 1 min
    2 miles at 90% – 11:20 (pr)
    rest 1 min
    max CTG pushups in a min – 38

  17. BS: 126#
    WOD: 2 rds (75#) + run + SU (with Jenni)

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