21, 15, 9 rep rounds for time:
Back Squat - 225#/150#
Coach’s notes: Post time to complete to comments.
10:26 @ 135#
Nice work 6am’ers… Krista, wow!
11:18 as Rx’d
Legs, hips and @ss are now totally useless.
Great job Krista and Matt. Thanks OG!
8:30 with 85lbs. Thanks Gord!
10:39 with #73
Always need work on squats of any kind. Thanks Gord!
7:56 @ 125#
Legs were shaking pretty quickly during this one. Looking back, probably should have gone a bit heavier; nonetheless, a very good workout. Well done to everyone at 9:30. Thanks Gord for the great coaching.
A. did yesterdays 5km run (cfc marked route) 24:56….last 5km time was from the Banff triathlon a year ago (post swim and bike) 25:38….first 2.5 way slower than 2nd half….
B. 4 reps parallette hspu (with kip) x 4 sets….rest 2 mins between sets- shoulders fried.
wow I am terrible at burpees
16:04 @ 114lb
At open gym this afternoon:
5k row– 24.32
10 knees to chest on the minute for 10 minutes.
It’s amazing how a few wks of vacation can take its toll. Soo incredibly sore from yesterday and I’m sure tomorrow will be the same. Great workout though!
11:00 @ 135
Scaled to 165#
10:33 as Rx’d
Broke up back squats into 8/7/6 for round of 21 then sets of 3 for round of 15 and 9.
8:20 Attempted 165 but dropped to 135 as I was concerned about the integrity of my squats.
10:58 using 165#. Burpees sucked and knees were awefully shaky. 1st day back from vacay…
Had to scale to 185 - have been hiding from squats again.
A. WARM UP!!! Some sort of snatch ladder to 125# and OHSs x 5 after each snatch.
B. ISABEL @ 115# - Time:5:35 (Did it a week ago at 95# in 3:09). Apparently today took me around 3 min for the first 15 and 2 min fr the last 15. Weird!
C. Wod of the day at 165#. time: 10:34 min
Legs are shot! Thanks Gordi!
7:04 as rx’d. Just focused on being consistent in movement. Burpees felt good for once. Thanks Laura for a fun class.
10:40 with 95#
modified burpies to pushups from 12″ box to abmat
8:50 with 85#
11:15 as rx’d
At the prescribed 225#
I love heavy back squats and the growth hormone that they release, nothing better for improving all the muscles in the body.
Times will get better, just getting back into exercise mode.
Thanks Gord, great coaching.
At home in BC
Warm up: 10 min run in place
3 rounds no rest
10 strict push ups
20 walking lunges
20 sit ups
2 min jump rope - singles
12:45 - 115#
9:45 @ 135#
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