Friday, November 17th

16
Nov

Friday, November 17th

WOD

Back Squat
10 – 5 – 3 – 1 – 1 – 1 – 1

Then, complete as many rounds as possible in 7 minutes:
7 Power Cleans, 135/95-lbs.
7 Burpees

Post all squat loads and rounds completed to Comments.

Cash-Out
5 x Max Effort Dips

22 Responses

  1. Liz

    Reebok 09 drop in
    6 minutes to do: 10 squat clean + push jerk/rest, then 6min for 15 power clean + pj, 6 min for 20 clusters
    @40kg, 35kg, 27.5kg
    Felt light but was supposed to be at 85%, 75% & 55% of 1rep max .
    Anyway, probably not the best taper for the half marathon tomorrow…

  2. D-Nice

    Back squat
    95(10)-110(5)-130(3)
    Singles @ 145-155-165-175 PR!

    WOD: 4 + 11 Rx

    Push ups on 12″ box
    sloooowly getting closer to the ground!
    6-6-6-6-6

  3. LaurenMargaret

    Back Squat (10-5-3-1-1-1-1 )
    105 (10) – 115 (5) – 125 (3)
    Singles: 140 – 150 (need to focus on keeping chest up) – 150 (w/belt) -155 (w/belt)

    WOD 6+8 @75

  4. Matt

    BS
    10×205-5×225-3×245-1x(265-275-275-275)

    Metcon
    7+8rx

    Chins (goal is 25 strict pull-ups by EOY, it’s gonna be tight)
    18-16-14-12-10

  5. Joe

    Squats:
    195×10
    225×5
    245×3
    Dingles: 275,290,300,310(f)
    Soo close on the last attempt

    Metcon: 5+3 rx
    Cash out: only had time for 3 rounds
    10-7-7 with 1 chain

    1. amandajnz

      you pushed me and gave us great tips for the wod. The whole time I kept thinking -J will no rep me if I don’t bring my elbows up !!Thanks for great class.

  6. johanna

    jumped in on back squats with Katie:
    113(10)-133(5)-145(3)-153(1)-173(1)-183(1)

    hope to try this wod this weekend, looked like a fun one!