NEWS
- MONDAY 1/17: No 5:30a or 6p classes
WOD
“Deployed”
STREGNTH
Back Squat
4×6, across at 70%
Back Squat
4×6, across at 70%
FOR TIME
4 Rounds
21 Box Jumps
15 Hang Power Cleans
9 Back Squats
4 Rounds
21 Box Jumps
15 Hang Power Cleans
9 Back Squats
Height: 24″
Weight: 95/65
Weight: 95/65
STREGNTH
Back Squat
4×6, across at 70%
Back Squat
4×6, across at 70%
FOR TIME
4 Rounds
21 Box Jumps
15 Hang Power Cleans
9 Back Squats
4 Rounds
21 Box Jumps
15 Hang Power Cleans
9 Back Squats
Height: 20″
Weight: 75/55
Weight: 75/55
STREGNTH
Back Squat
4×6, across at 70%
Back Squat
4×6, across at 70%
FOR TIME
4 Rounds
15 Step Ups
12 Hang Power Cleans
9 Back Squats
4 Rounds
15 Step Ups
12 Hang Power Cleans
9 Back Squats
Height: 24″
Weight: 55/35
Weight: 55/35
WOD GUIDANCE & GOALS
Weekend Weightlifting! From the racks, coaches will help you build to 70% of your 1 rep max for all four sets of six reps. Seventy percent should feel on the lighter side, and if asked you could do nine reps without fail. For the metcon, find a steady pace for the box jumps (take minimal or no rest), then right to the barbell for at least 10 reps unbroken before a brief rest. Complete the set and immediately place the barbell on your back for all 9 back squats. Target 10 minutes.
Post Weight + Time to Comments.
100 for 2 then 105, 12:12 65# 20”
75#, 9:13 45#, 24#step
155#
8:57 MCx
Thanks for the lifting and motivation, Lisa!
Nice work! Thanks for pushing me to do 155# today!!
215# / 8:24MCx
215# my knees did like the cold
8:58 MCx chasing Pancho
135#
10:42- mcx round 1, step ups the rest
135# 3 rnds to a bench, last rnd normal
6:42 15 StUps 20”/9 HCleans 55#/6 BS to bench
155#
9:10 MCx tried keeping up with Kate! So fast, way to go!
135#, shy of 70%
11:20 MCx, masked and felt the effects in this one.
135#
10:39 MAx but w/20# db for the hpc (elbow/forearm)
115 for first 2 sets, then 105.
10:10 with 20 lb dumbbell push press instead of hang cleans
225# / 10:05 mcx
– legs heavy today for those box jumps