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Lifting Ourselves and One Another

Wednesday, February 15, 2017

1 round for time:

1:00 AMRAP Back Squats – 225#/150#
1:00 AMRAP Air Squats
Rest 2:00
1:00 AMRAP Back Squats – 275#/185#
1:00 AMRAP Air Squats
Rest 2:00
1:00 AMRAP Back Squats – 325#/220#
1:00 Air Squats
Rest 2:00
1:00 AMRAP Back Squats – 275#/185#
1:00 Air Squats
Rest 2:00
1:00 AMRAP Back Squats – 225#/150#
1:00 Air Squats

Coach’s notes:

Post reps per set to comments.

WOD Leaderboard

Comments: 11

First round felt great but must have gone out too fast as I had little left when trying to up the weight. Form not great on the 2 rounds at 225.
185 -> 12 + 22, 225 -> 3 + 23, 225 -> 5 + 20, 185 -> 5 + 17, 185 -> 6 + 25
Thanks for sharing the rack Dave and good lifting. Thanks Laura.


RX’d
15 back squats/60 air squats
4/47
0/60 (failed first attempt at 325#)
4/50
10/51
Thanks Laura! Nice work 6am!


1. 20/46
2. 10/40
3. 5/48
4. 12/35
5. 16/35

Well this one is for the history books, as one of those workouts I never want to do again, AKA, AMRAP burpees for 7 minutes. Managed to increase my second set at the 275#, but paid for it in the last set, ouch.


1. 15/27
2. 11/28
3. 7/27
4. 10/25
5. 12/29

Thanks Josh


14 @ 95# – 28
11 @ 105# – 27
10 @ 110# – 27
11 @ 105# – 27
14 @ 110# – 28

Leg day brah!

Thanks josh!


1) 135# x 10/30
2) 165# x 6/35
3) 195# x 2/35
4) 165# x 6/35
5) 135# x 10/35
Thanks, Laura! Great work, 6am!


At work

115 – 10/24
135 – 8/30
150 – 6/30
135 – 7/30
115 – 10/28

Tougher than I expected


19 @ 135 – 31
11 @ 165 – 32
8 @ 185 – 30
12 @ 165 – 29
11 @ 135 – 31

For a total of 214 squats, don’t worry, I don’t ever have to wear jeans again. #thunderthighs

Great work 6am, thanks Laura and thanks Colin for rolling out my legs after with the barbell!


17@ 150lbs – 46
12@ 185lbs – 41
5 @ 220lbs – 41
8 @ 185lbs – 31
10@ 150lbs – 36

Thanks Michelle & Tania!


1. 165# – 18/31
2. 195# – 13/29
3. 225# – 8/28
4. 195# – 10/27
5. 165# – 14/26
Not as bad as I expected. My opinion may change when I attempt to walk down the stairs tomorrow morning.
Thanks Michelle and Tania.


1. 225 12/30
2 275 8/30
3 325 1/10 Cramped up and had to stretch
4 275 7/30
5 225 12/30

Legs Hate me…

Thanks Michelle and Tania Lighting Nash


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