Strength
High-Bar Back Squat: 1X6 @ 65%, 1X6 @ 75%, 1X6 @ 80%, 1X6 @ 80% – rest 2-3 min. between each set.
Notes on performing the High-Bar Squat.
Conditioning
7 rounds of:
5 Deadlifts @ 255/180#
10 Over the Box Jumps 24/20″
Run 200m
*Rest 4 minutes.
For total working time.
Notes: Each round should be performed ALL OUT. If you have the space and the boxes, set up 5 of them like hurdles (in a straight line) and jump in succession down and back. After the last box jump sprint directly out to your 200m route.
Post results to comments.
High-Bar Back Squat: 1X6 @ 65%, 1X6 @ 75%, 1X6 @ 80%, 1X6 @ 80% – rest 2-3 min. between each set.
100#I think that’s my heaviest yet – Wohoo!
Conditioning
7 rounds of:
5 Deadlifts @ 255/180# (115#)
10 Over the Box Jumps 24/20″ (20″ – LOL – I was only over when I fell)
Run 200m
*Rest 3 minutes.
For total working time – Can’t remember exactly…32:08 or 33:08??
I thought this was a great WOD – FUN, FUN, FUN!! I am loving the dark & early class – Great People!!
congrats on your back squat! i wish i had your “over the box” on video this morning
I’m thankful you didn’t!!!
Squat work. 145#, 165#, 190#, 190#
WOD 185# DL, 24″ box, 32:46
Almost kept up with Callie. I will get her next time.
you were bustin’ it this morning Barry! great to have you in class!
High-Bar Back Squat: 1X6 @ 65%, 1X6 @ 75%, 1X6 @ 80%, 1X6 @ 80% – rest 2-3 min. between each set.
working on form.
Conditioning
7 rounds of:
5 Deadlifts @ 255/180# 115Lbs
10 Over the Box Jumps 24/20″
Run 200m
*Rest 3 minutes.
32:06
1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set
225. 275. 315. 360.
Conditioning
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 185/115#
Fell of the pace last minute. Finished in 11:30.
Really miss being in the gym. Hope to get in next week.
7 rounds of:
5 Deadlifts @ 255/180#
10 Over the Box Jumps 24/20″
Run 200m
*Rest 3 minutes.
32:10 – 155# DL, 20 in box,
We all agreed you could have rested 2 minutes. Probably would have died then! Great leg workout!!
30:47
Thanks to Kevin for pushing me and Sharon for sneaking the weight on the box. I needed to jump higher
95# on dl
You were awesome out there!!! Thanks for being there I couldn’t have asked for a better partner to pace with
High-Bar Back Squat: 1X6 @ 65%, 1X6 @ 75%, 1X6 @ 80%, 1X6 @ 80% –
135#,155#,165#,165#
Conditioning
7 rounds of:
5 Deadlifts @ 255/180#
10 Over the Box Jumps 24/20″
Run 200m
*Rest 3 minutes.
165#, 24″ over, 200m … Total time 29:46
Great work out! Sharon and Desha thanks for the push it kept me going!
You did great, Kevin, nice work!
High Back Squats – Kept the weights low due to sore left hip. Getting better with the bounce at the bottom.
7 rounds of:
5 Deadlifts @ 255/180# (135# 3 rounds and 165 4 rounds)
10 Over the Box Jumps 24/20″ (20″)
Run 200m
*Rest 3 minutes.
For total working time – 33:08