090619 “Back Squat”

Thursday 090212 006

Strength/Skill Work:

Find your1 rep max Back Squat as long as you have a 5 and 3 rep from the past 3 months.

WOD:

This is a partner WOD.

For men: lift a barbell Ground to Overhead, in any way determined, for 7000lbs. Decide with your partner what weight with which you wish to load your bar. Options include:

135lbs x 52 reps

115lbs x 61 reps

100lbs x 70 reps

95lbs x 74 reps

75lbs x 94 reps

65lbs x 108 reps

55lbs x 127 reps

45lbs x 156 reps

For ladies: lift a barbell Ground to Overhead, in any way determined, for 5000lbs. Decide with your partner what weight with which you wish to load your bar. Options include:

80lbs x 63 reps

75lbs x 67 reps

65lbs x 77 reps

55lbs x 91 reps

50lbs x 100 reps

45lbs x 111 reps

35lbs x 143 reps

No matter which option theteam chooses, they will all be trying to get the weight overhead, using Clean & Jerk, Snatch, Press, or Thruster. Partners are NOT required to use the same technique to get the weight overhead, only the same weight. While one partner works, the other rests and counts reps.

2 thoughts on “090619 “Back Squat”

  1. Matt

    Wow. I think the 7000/5000 pounds overhead WOD is totally awesome. (See the video of it at Rocky Mountain Regionals here). I’m sorry I’ll have to miss it. I pulled something in my back yesterday. The way I’m feeling today, I know I won’t be back until Monday. But I WILL be back then, even if I have to scale everything way down. See y’all soon!

    Reply
  2. Randy Post author

    Results for 090619 “Back Squat and 7000lbs”

    J$ & Angel 7:35
    Kimberly & Shay 14:01
    Mike & Frank 12:35
    KK & KK 9:30
    RK & EK 8:27
    Anna & Elizabeth 11:30
    Dale & Brett 7:02
    Red Ft. & Phil 6:13
    Phoebe & Heather 8:07
    Katie & Betsy 7:19

    ICE Results for “7000lbs”
    CD
    John
    RK 9:25 @ 88lbs

    Reply

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