WOD:
A. Squat Strength Super Sets E3MOM
5 back squat
5 front squat
4 back squat
4 front squat
3 back squat
3 front squat
B. For Time:
50 thrusters 95/65 RX+ 115/80 (55 and over 75/55)
**catch: must start with 5 burpees and perform 5 burpees at the beginning of each minute before working thrusters
John and Matthew looking good! 🙂
“Your my boy Blue!”
http://tinyurl.com/khnw4qx
(Link is safe for the workplace)
Awesome WOD for my one year anniversary!
12:52 Rx
Thanks for the push Nathaniel! I needed it.
A. 315-255-345-275-365x-295
B. 5:20 Rx+ (I missed sub 5 by 1 rep…dang burpees)
1st minute 15 reps, 2nd 12, 3rd 11, 4th 11, 5th 1…
A. 200-170, 210-180, 220-190×2
B. 13:56 Rx
I was delirious for about 3 minutes after this wod.
Great work from 0600 today. Thanks for the coaching Nate.
A: 225-185-255-225-285-255(1)
B: 8:41, RX+ (13 1st rd, then….)
A1 – Back Squats – 300 – 315 – 330(1)
A2 – Front Squats – 260 – 275 – 290(1)
I went too heavy for my singles dang it
B. 6:42 @115
A. Back Squat – 225-235-245
Front Squat – 195-205-215(2)
B. 6:57 RX+
A) Back Squat: 185-195-205
Front Squat: 165-175-185
B) 7:42 Rx
Nice box jumps John & Matt!!
A) BS 115-135-155
FS 105-115-135
B) 7:56 scaled burpees to parallettes 65#
Superior coaching by the man Dennis Berry!!! Thanks for making me use paralettes
Today’s WOD:
A) Back Squat: 180-195-200
Front Squat:160-165-170
B) 4:5th
Yesterday’s WOD:
A) 275 lb (15th PR)
B) 13:14 Rx
Nice numbers on those front squats Carrie! And the deadlift PR!
That would be 4:56 today part B
A. Back squat: 5@200, 4@210, 2@220
Front Squat: 5@185, 4@190, 3@200 PR for 3
B. 4:54 RX+
Awesome work Mandee! nice 3 rep PR and killer time!!!
A: Back Squat 5 (175) 4 (180) 3 (185)
Front Squat 5 (125) 4 (135) 3 (145)
B: 5:57 Rx
Back Squat: 235-255-265 A2G
Front Squat: 185-195-205 A2G
METCON: 5:59 Rx’ed … that sucked almost as bad as Fran. Firewalled it to get the last few thrusters because doing more burpees would suck even worse.
Back squat: 345 – 360 – 380
Front squat: 255 – 270 – 290
4:32 or 4:36. Rx+.
Sorry can’t remember exact time.