Monday, April 10th

9
Apr

Monday, April 10th

Heads Up! The gym will only be open for OPEN GYM on Easter Sunday, 12:30 to 2:00pm.

WOD

Strength

Back Squat
10-8-6-4-2

Stronger athletes, use chains today.

Conditioning

Tabata Back Squats

Use an unloaded 45 or 35lb bar. Do not rack the bar.

Post all loads and total tabata reps completed to comments.

50 Responses

    1. dtm

      *Insert comment about fitter athletes here*

      5 Rounds every 2:30
      5 Strict Press w/ 45#dbs, immediately followed by max push-press
      13/10/8/7/7

      21-18-15-12-9-6-3
      Dead high pulls
      push-ups
      7:13

  1. BAston

    BS:

    155(10) – 175(8) – 205(6) – 215(4) – 225(2) w/ chainz

    Tabata:

    80 (standing behind the bunny rabbit that is Rob Seda)

  2. Jess RP

    BS: 10-83, 8-88,6-93, 4-98, 2-103 (this could have been heavier, especially the 4 and 2)
    Tabata: 78 reps

  3. AllisonR

    Got strict pull-ups!!! 10am is when my muscles wake up apparently

    BS: 75-85-95-105lb
    pull-up practice in between the sets

    Tabata: 80 reps

  4. ERIC S.

    Back squats w/2 chains
    185(10) 225(8) 275(6) 315(4) 345(2)

    “Snake Bite”
    21-15-9
    Snatch (full)
    135-95
    C2B

    13:55 Rx’d

  5. JoJo

    Back Squat w/2 chains (athlete)
    Warm-up 65+2, 85+2, 105+2 (5’s)
    Working weight:
    135+2 (10), 145+2 (8), 155+2 (6),
    165+2 (4), 170+2 (2)

    Conditioning
    Tabata Back Squats ZERO
    No time for Tabata squats or accessory work:
    Had to head to sprint to work!!
    Thanks for cleaning my station crew 🙂

  6. J Cash

    Weighted step ups with 85 lbs
    Then some back squats with an empty bar. Knee is feeling good

    Snake bite
    21-15-9
    Snatches @135
    C2B pull-ups
    I subbed for muscle/power snatches instead of full snatch.
    15:52

  7. Mickey K

    Back Squat (low bar) 10-8-6-4-2
    225+chain(10), 245+chain(8), 265+chain(6), 285+chain(4), 305+chain(2)…with spot/help from Matt, Thanks!
    TABATA Barbell Back Squat
    135

    Sunday make-up
    Bench Press: 5-5-5-5-5
    215(5), 225(5), 235(5), 240(5), 240(2)
    Burpee ladder:
    17min+17

  8. Liz

    yoke with chains
    112 (10)- 122(8)- 132(6) – 142(4) – 152(2)
    tabata air squats – 151. couldn’t get into a back rack 🙁

  9. chad

    No chainz BS 185(10)-215(8)-235(6)-265(3)-275(1) (humbled)
    Tabata BS – 105
    Reverse Hyper 4×15(2×25)
    5×5 HSPU w/ abmat
    Gluteham raise 3×8 w/black band
    lots of work to do…

  10. amandajnz

    Jerry (1 mile/2k row/1mike) NFT w chainz

    Fueled by sugar babies and remnants of Carlos’ c4 drink

  11. D-Nice

    Squatz: 80 (10), 95 (8), 115 (6), 125 (4), 140 (2)
    Tabata squats with 35#: 64 or 74. Probably 74? Counting at 6:45 am was too hard.

  12. cdavila

    Back squats w/2 chainZ
    305(2)

    “Snake Bite”
    21-15-9
    Snatch (full)
    135-95
    C2B

    13:23 Rx’d (that was a doozy)

  13. Roberts

    Back squats
    93(10)-103(8)-113(6)-123(4)-133(3)-138(2)
    First time trying with 2 chainz ⛓

    Tabata 84

    I hope I can walk tomorrow

  14. Lina

    Back squat:

    10 – 8 – 6 – 4 – 2
    73-83-93-103-103 with chains 🙂

    Tabata squats with barbell 33 pounds: 105 reps.