WOD: Wed 12.12.2018 Back Squat + Bench

2018-12-10T17:10:56-05:00By Mel|Categories: WOD|38 Comments

NEWS

SPINE/BACK SEMINAR: This Saturday at 10am is FULL

WOD

Back Squat
3×10

Bench
3×10

WOD Guidance & Goal: For both lifts, build in weight for each set. You’ll warm up with class to around 60-65% of your 1 rep max and perform that weight for your first set. Set two will be around 65-70% and set three 70-75%.

Post Weights to Comments.

ENDURANCE

4 rounds
400m, rest 1 min
800m, rest 2 min

38 Comments

Erin Wed 12.12.2018 at 6:31am

115/125/135
85/95/105
adavass Wed 12.12.2018 at 6:41am

105/115/125
85/90 (2 not to standard)/90 (8 reps then fail)
#SpeedyTurtle Wed 12.12.2018 at 7:13am

Back squat 117.5 (2.5 only on one side ?‍♀️), 130, 140- squats felt really good!
Bench- 70, 75, 85 (could have done 90 I think )
Brett Wed 12.12.2018 at 7:19am

115, 125, 135
70, 75, 80
Pete Wed 12.12.2018 at 7:25am

135/145/155
95/205/115
- Pete Wed 12.12.2018 at 7:25am
  
  *105
Drew Wed 12.12.2018 at 7:46am

185 / 225 / 275

155 / 165 / 185
- Bill Wed 12.12.2018 at 8:10am
  
  Wow. Nice work. Big weight!
Bill Wed 12.12.2018 at 8:11am

Back Squat – 165 / 185 / 205

Bench Press – 145 / 165/ 185
mbutler Wed 12.12.2018 at 8:14am

95/125/145

95/105/115 (5 reps on last set before failure)
brandanmccanna Wed 12.12.2018 at 8:33am

165/185/205
145/165/185
estrehle Wed 12.12.2018 at 9:27am

25:20
10 rds
10 cal ski erg
10 db strict press 20#
20 sit ups

Just logging for my own record
- ashley Wed 12.12.2018 at 9:42am
  
  hell yes!
El Guapo Wed 12.12.2018 at 9:32am

squat: 135/145/155
bench: 135/145/155

2019 goal…get a little sunlight between these two exercises

El Guapo
Erica Wed 12.12.2018 at 9:54am

BS – 100/115/130
Bench – 100/110/120
When you bs is basically your bench…
Jim B Wed 12.12.2018 at 10:11am

205/225/245
155/165/175
Michele Wed 12.12.2018 at 10:25am

BS- 155/170/185
Bench- 105/115/125
cfitnow Wed 12.12.2018 at 10:33am

BS-145/185/205
Bench- 95/100/110
Eric Wed 12.12.2018 at 10:46am

BS — 95/115/135
Bench — 95 / 115 / 3 @135 / back down to 115
Next time heavier on backsquat.
Tony P Wed 12.12.2018 at 11:04am

BS – 205/225/245
Bench – 155/165/170 x7
Silver Fox Wed 12.12.2018 at 12:08pm

BS – 155/175/185
Bench – 155 / 175 (9 reps) / 165 (6 reps)

Once I failed on rep 10 of the 2nd bench set, hit the wall.
Alex Wed 12.12.2018 at 12:12pm

3×10 Back Squat
165-180-195

3×10 Bench Press
155-170-190

Endurance
291 Cal bike… Egads!
deliana Wed 12.12.2018 at 12:18pm

BS 3X10
90-110-125

Bench 3×10
55-60-60
Neal M Wed 12.12.2018 at 6:45pm

225 / 275 / 300
160 / 175 / 185×6
- Newt Wed 12.12.2018 at 9:25pm
  
  300 for a set of 10…AWESOME
Katie Wed 12.12.2018 at 6:51pm

125/135/145
70/75/80
Ben Wed 12.12.2018 at 7:54pm

125 / 145 / 175 – went heavy (for me) and lost it on my last 3-4 reps

125 / 145 / 160*9
Nicole Wed 12.12.2018 at 8:05pm

125/135/145
70/80/85
Laura S. Wed 12.12.2018 at 8:25pm

125/130/135
75/95/100
lhurley Wed 12.12.2018 at 8:34pm

BS 205
BP 160
Newt Wed 12.12.2018 at 9:23pm

BS – 225/245/265
Bench – 165/185/205
SamB Wed 12.12.2018 at 9:27pm

225/245/260
155/155/x
mdu3737 Thu 12.13.2018 at 12:42am

105/115/125
Dumbell step ups 3×10 20/25/35
Lisa M Thu 12.13.2018 at 4:46am

BS- 95/105/115
Bench- 55/60/65
Sarah M Thu 12.13.2018 at 3:31pm

BS: 105, 115, 125
Bench: 95, 110×5, 105×8 (jumped to 110 too fast trying to get to 115)
Bryan M Mon 12.17.2018 at 7:56am

Squat 135-155-170
Bench 95-115-135
Mel Mon 12.17.2018 at 12:27pm

135/155/175
115/120/125×3
WOD: Thu 04.18.2019 Back Squat + Bench Wed 04.17.2019 at 8:01pm

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