Wednesday, March 10, 2010
10 rounds for time:
7 Back Squat
14 Jump Squats
Rest 1:00
Coach’s notes: Guys use bodyweight for back squats and gals use 3/4 bodyweight for back squat. In the jump squat be quick off the grground and jump as high as possible. Post working time to comments.
Scaled to 75#…15:49 Thanks Brett for the coaching.
TT Strength Homework
Front Squat – 95/115/125/130×1(PR)
* – went too heavy to start
Press – 45/65/75 (2, then fail)/70 (2, then fail)/ 65/ 65
Pull Ups (unassisted) – first 5 rnds broken, got 4 in the row for the first time ever on last one, yay!
WAY TO GO AMY!!!!!!! 🙂
Scaled to 75#-17:22-that messed me up.
Wohooooo Congrats Amy!
For the record, this is my kinda WOD. :o) Just might have to forgo a Big Dawgs WOD to give it a go this weekend.
Did yesterdays WOD along with some decline bench press
FS: 135X1, 145X1,150X1, tried 160X0 but failed took 4 min rest then 155X1(PR)
BP: 95X1, 100X1, 105X1, 110X1, 115X1 (PR) ugly but made it 🙂
CONGRATS AMY!!!
17:03 As rx’d (done with 165lb, bwt 161# after WOD)
Good WOD, will leave its mark.
Awesome work Amy!!
14:13 – 65lb Back Squat
I hate stairs right now but loved the WOD anyway
Scaled to 52#
16:00 total time
Neil – 0:40 / 2:20 (0.40) / 4:05 (0.45) / 5:53 (0:48) / 7:48 (0:55) / 9:48 (1:00) / 11:38 (0:50) / 13:30 (0:52) / 15:31 (1:01) / 17:27 (0:56).
140#
BWT = 193#
REALLY wanted to do this one, but won’t be able to because hubby is still at work. Hope I can somehow make it to the 7PM tomorrow. Otherwise no CF for me until Sunday. 🙁
Scaled to 85lbs (3/4 BWT=103)
15:00
After yesterdays WOD (front squat) it is difficult to walk.
Great work tonight Katie, Krista and Audra!!
Thanks DJ!
as rx’d at 75% BW (87.5 lbs)……total time 14:40
….my quads are currently rolled up into tiny little cramped balls!! Tomorrow morning won’t be pretty!!
Thanks DJ
bwt – 210…as rx’d 18:34 I think. Walking will be an issue tomorrow
SarahG – 75% 97.5lbs 18:??
as rx’d 14:39 ( Audra, that’s what I saw when I looked at the clock and I thought you had finished before me..you took too long to turn around to see your time;)
That was a good one. Thanks DJ! Nice work tonight – fun to have Krista and Audra at the pm class and so glad you’re back Anita!
Nice work Amy!! congratulations!
as rx’d 3/4 BW = 100 lbs (today) not exactly sure time – lost my little scrap of paper that had my times written on it. However, approx. :30/round fairly consistent on time/round give or take a few seconds! Thanks girls! you make it fun! I like wodding with you gals!
Thanks DJ!
Forgot to say Amy WAY TO GO!!
Scaled to 120lbs for back squat.
Total time = 17:21
20:51 as rx’d (BW 205).
This is probably the sort of workout I should have avoided before playing volleyball. By the time I made it there I could barely walk! I’m quite certain walking will be an issue tomorrow.
97.5lbs for rx’d back squat. Time was 13 somethin.
As Rx’d (3/4 BW = 90#)
17:24
20:06 @ 80%BW (135 #)
First set 220
second 205
remainer 185
14:28
Friday’s WOD followed by above (bad idea)
Total working time 12:15
Fastest 1:05 (R1) Slowest 1:20 (R10)
Got a chance to do this WOD today (March 17th) so posting here now…..
used 115# (a bit more than 3/4 BW)
41s/39s/39s/41s/44s/42s/49s/48s/40s
Total Working Time: 7:27
I’m afraid to go to bed….I’m quite certain I will not be able to walk tomorrow….or the day after…..:o)