Monday, July 19, 2021
6 rounds for load(s) and time(s):
10 Back Squats
200m Dumbbell Zercher Carry
20 Hip Extensions
REST 2:00
Coach’s notes:
Post time and load per round per movement and total working time to comments.
WOD Leaderboard10 Back Squats
200m Dumbbell Zercher Carry
20 Hip Extensions
REST 2:00
Post time and load per round per movement and total working time to comments.
WOD Leaderboard
36 mins something…?
Worked up to 215# squats (from the floor), should have gone lighter, did 60# dumbbell zercher carry, should have gone heavier.
Knees to lower back are fe, fi, fo fucked….
Honestly I may have missed the point of the WOD. My breaks were closer to 3 mins as I needed 60 secs to get pumped up to clean the barbell off the ground.
Thanks Derek P, great job 6am.
Back squats (155/175/195/205/225/245)
Zercher (50/50/50/30/25/25)
Hip extensions (completed)
Finished at ~36min on the clock (started 1 min late in group 2). Squats felt great, could have pushed heavier (might revise that opinion tomorrow), Zercher and Back extensions were awful, I was really struggling with both movements getting way to lower back intense, the combo was not good for me.
Thanks Derek!
As in choose your own adventure days, my goal was to squat heavy, since 15 months of NOT strength training made me weak. I took all back squats out of the rack.
1. 3:05 @ 185# and 50#
2. 3:20 @ 225# and 50#
3. 3:35 @ 245# and 50#
4. 3:45 @ 255# and 50#
5. 4:25 @ 275# and 50#
6. 4:05 @ 225# and 50#
Nice work today 9:30amer’s. LOTS of GOOD movement and TONS of GREAT energy.
Goals:
• Movement to promote healing
• Consistency and continuity working on quicker feet during the 200m carry. Used 40lbs.
I forgot my time:(
It was decent.
Went for a “light” test-weight for squats: 115lbs
My ankle and feet handled the weight very well. Gotta give 135lbs a shot next.
Keeping elbows up was brutal.
Climbing out of the hole with hope and enthusiasm.
RIP my back