Strength
Backsquat 5-5-5-3-3-3
WOD
5 Rounds
- 7 Power Cleans (155/105)
- 20 Box Jumps
Time cutoff is 8 minutes.
Charlottesville's most experienced functional fitness and weightlifting center.
Charlottesville's most experienced functional fitness and weightlifting center.
Strength
Backsquat 5-5-5-3-3-3
WOD
5 Rounds
Time cutoff is 8 minutes.
I was wondering if the former WOD was an April Fool’s joke:
WOD
Row 2,000 Meters
200 Deadlifts (95/65)
200 Hang Cleans (95/65)
200 Push Press (95/65)
200 Overhead Squats (95/65)
200 Pullups
200 Pushups
200 Burpees
Run 1.5 Miles
1000 Double Unders
Oh gosh, I totally bought into that, haha! I was like no way I’m going to the gym tonight 🙂
My wife got fooled too, haha.
65/85/95/115/135/135
4 rounds and 3 Power Cleans RX in 8 minutes
95,105,117,122,122,122- keepin it light. Focus spinal stability.
WOD: 7:23. Subs: HPC@57#. BJ@18 step down
BS: 35, 45, 55, 65, 70, 75
WOD: 7:44 PC @55#. BJ 18″X10
It’s so good to be back. Now the challenge is to not rush my recovery.
bs to 235
wod 4+10 bj rx
BS: Worked up to 115#
WOD: 3 rds+7 PC+15 BJ(95#)
BS: up to 149#
WOD: 4 + 18 at 95#
177, 199, 221, 243, 253, 263 (a bit shallow)
4 rounds + 3
179, 179, 179, 199, 209, 219
WOD: 4 rds + 15bj rx
BS: 225, 245, 265, 285, 315 (2), 291
WOD: 7:07 rx
Did backsquats on Sat so I did split-squats with a 12″ box
5×3 (30#x3, 50#x2)
WOD: 5, 4, 3, 2, 1 power cleans (85, 90, 95, 100, 105#) with 2, 4, 6, 8, 10 box jumps in between (20″)
Pull ups with purple band: 6×2, some were questionable
BS: 89, 109, 119, 133, 143, 148 (might be a new 3 rep max)
WOD: 4 rds + 2 PCs (89#)
awesome,, Lex
225,235,235×5, 245 x3,265×3,275 x 2,
WOD 6:09Rx – Verified with Joe W. that I may have not had the best of Box Jumps.
Thanks Joe!
Just keeping you honest 😛
Back squats w/ pause in bottom: 135 x 7, 155 x 5, 175 x 3; 155 x 7, 175 x 5, 225 x 3
im excited to pause!
185, 205, 225, 235, 245, 255
4 + 2 cleans – did step downs from the box due to sprained big toe
BS – 185, 205, 225 / 235×3
WOD – 3 rds + 4 PC Rx (jump on box, stand up, step down)
id like to think i forgot to count a round, but dont think so
BS: 135×5, 155×5, 165×5, 175×3, 185×3
WOD: 3 rounds + 12 Box Jumps
BS: 185, 185, 195, 205, 205, 205
WOD: 4rds + 9 box jumps Rx
165, 175, 185, 195, 195 (ran out of time)
4+2 Rx, step downs. man did I do ugly power cleans.
BS 185×3, 205(2), 195×2
WOD: 3 rds + 7 pc + 5 box jumps
BS: 109, 124, 133, 143, 153, 158 (easing back in, all felt solid. go heavier)
WOD: 7:34 rx
(all PCs unbroken. but bjs slowed me down because all were step offs. Need to work on jumping off without hammering my ankle)
BS: 89, 99, 111, 121, 131, 141 (?)
WOD: @67# 4 rds + 3 CJ
(mildly sore back)
BS: 67,89,104 /111,114,119
WOD: 3rds @70# (nailed shin on the first box jump. ohff.)
Whoops… forgot to post:
BS: 133-133-133-155-155-155
WOD: 4 rnds + 6 @ 105#
BS: 89, 99, 111, 121 for last 3 sets (focused on going deep enough)
WOD: 4 rds + 2PC @ 77#
no backsquat
3 rds + 2 pc rx ….not so pretty – counting down until the end of tax season so I can get back in here regularly…womp womp.
Saturday makeup:
no BS
WOD: 7:52 (57# HPC, 18″ step-ups)
3 rds in 4:35 rx
Saturday makeup:
WOD: 3 + 17 BJ (77#)
BS: 85, 95, 105 (5); 115, 120, 125 (3) (3RM, PR?)