NEWS
- THE OPEN – Starts Thursday, February 21st. HERE is everything you need to know about it and more!
WOD
Back Squat
3×10, across
3×10, across
Row
3 x 500 Meters
Rest 2 Minutes Between Sets
3 x 500 Meters
Rest 2 Minutes Between Sets
WOD Guidance & Goal: Coaches will help you build to 75% of your 1 rep max back squat. You’ll do 75% for all 3 sets of 10 reps. The row is ALL OUT! You’ll have plenty of time to recover. Get after it!
Post Weight and Times to Comments.
ENDURANCE
Cover as much distance as possible
5 min, 2.5 rest
4 min, 2 rest
3 min, 1.5 rest
2 min, 1 rest
1 min
DONE
225 # / 1:44.5, 1:45.2, 1:45.1
#130 (70%) (BBC #160 for 3 yesterday, didn’t have more in me)
2:07.1, 2:06.0, 2:04.4
135#
2:13.4/2:14.2/2:13.9
135
209.5, 208.4, 207.4
125#
2:10.1, 2:10.9, 2:12. Something
155 3×10 squat
Row: 1:57/1;55/1:53
El Guapo
125# / rows between 2:03 and 2:14
At least 20# off the 5×8 backsquats at BBC a couple weeks ago. Getting over a nasty bug – just came in to move a little bit.
250#.
1:43/1:45/1:48
115# to bench
1:57.1/1:57.3/1:56.1
250#
1:37/1:41/1:46
180#
1:48/1:51/1:53
130#
1:44.0/1:46.9/1:54.5
95# 1:55.1 / 1:59.5 / 1:58.5
100#
2:10 /2:18 /2:16.2
245#
136.9/42.4/43.1
175# – struggled end of rd 2 and 3.
1:45.5 / 1:46.8 / 1:46.9
245#
146/206.9*/156.4 – * @ 250m into 1st heat my legs were toast and I basically quit on these, not even sure on 2nd round time.
155#, 1.52/1.48/1.53
195# 2:01/2:03/2:00
165#/ 1:59/2:01/2:03
175#
1:56.6/1:56.9/1:57.0
125#
1:57/2/2
145#
2:09.9/2:09.5/2:07.2
255# / 1:40.0, 1:45.6, 1:48.6
Punch me in the face. Gruesomely awesome workout.
225# & 1:50.5//1:53.1/1:51.5
???
275#
1:38 / 1:37 1:35
295# 141.3, 146, 146.7
315 next time
110#/120#/130# 2:00.6/2.00.8/2:01:1
145#
2:12/ 2:11.8/2:11.7
#145 2:00/2:07/2:07
90#
1:55/1:58/2:00
155#
1:59.1/2:00.1/2:01.4
195#
1:50/1:56/2:01
120#
2:03/2:05/2:11
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