NEWS
- Bring a Friend Day: Saturday 3/7 at both locations
WOD
Back Squat
3×3 across at 75-80%
5 Rounds
400 Meter Run
15 Back Squats (95/65)
WOD Guidance & Goals:
Coaches will help you build to 75-80% of your 1 rep max for the 3×3, back squats. Reps should feel heavy but not impossible or to failure. The metcon, is like the workout “Nancy” but instead of overhead squats you’ll be doing back squats. Back Squats should feel light and every round should be unbroken. Target 15 minutes.
Post Weight and Time to Comments. Compare “Nancy” scores HERE.
BARBELL CLUB
Courtesy of Burgener Strength
1: Snatch balance: 10 rounds- Every 60 seconds, compete:
1x snatch balance (Pause for 3 seconds in receiving position). Work up to a max triple for the day.
2: Power snatch: Work up to a 1 RM (10 minute time cap).
3: 10 rounds – EMOM, complete
3x power snatch (50-70%) + 20m shuttle sprint (10m x 2)
105#, 16:35 55#
195# / 14:07rx
145#
14:25 RX
125# / 14:11 from rack
165#/14:41rx
105# (2×3) 95# (1×3), 15:30 200m run, 45#
95# DL/ 14:46, 400m row, 85#
185#/17:16. 85#
155#/ 14:20 Rx
135#, 15:46 rx
225# / 14:02 Rx
2@130, 1@135
15:55 row/55#
Last time 20:36 bike/45#
125#/ 14:41Rx. Took a pretty big digger on the manhole cover round 2….tuck and roll!!
255# / 14:04 Rx
235#, 16:31 Rx
115#/ 12:53 55#
145# / 15:23rx
175# / 14:18 Rx
155#/ 15:09 15c bike
Replaced back squats with hatch back squats 8x 105/8×115 /6×130/6×140
Wod: 16:01 Rx
Hatch FS after wod
195# / 13:37 75#
115#
16:32 55#
145#/ 18:10 Rx
315# / 15:16 rx
275#
13:40 Rx
185# / 16:54 Rx
115#
16:4?Rx
115#
17:35, 65#
225#/ 14:04 rx
245# / 16:42
275# / 13:55 Rx
135# / 14:11 rx
125# / 22:54 Rx (first Rx)
awesome job!
230, 16:XX Rx
110# / 15:42 rx
165#
18:10 rx
Heavier and faster than last time 🙂
235# / 17:24 rx – no cherry pick for me.
Katie: 65# / 15:00 (35#)
205#; 15:31 @ 75#
145#; 15:28 RX
155#
15:02rx