Strength/Skill Work: Back Squat*
WOD
AMRAP in 10 minutes of:
25 double unders
13 burpees
*Some of you are quite sore from the work-outs this week. With that in mind we are offering options for the strength/skill portion today. Either do work sets off your 1 rep max or completely avoid the back squat today and work on L-sits and double-unders.
I hereby request special advance notice of WODs so that I don’t PR my double-unders the day before a WOD with double-unders. Thanks so much for your help. HAHAHA!
Tamara, Sometimes you will have to sprint/jump from a lion two days in a row. I’m glad you survived. haha
Name Rounds + reps Double unders/singles Back squat
Angela 4+75 singles, 2 burpees singles
Dan 5 rounds + 10 singles singles
Kim S 4 rounds + 1 Rd. singles + 4 burpees
Wendy 4 rounds + single singles
Carly exactly 5 rounds singles
Rachel 6 full rounds singles
Annie 4 rounds + 9 singles singles
Tamara 2 rounds + 5 double unders double unders 125×1
Lauren 4 rounds singles
Betsy 3 rounds + 1 single singles
Charley 3 + 1 round singles
Matt 5 rounds + 59 singles singles 5×145(PR) 3×155(PR)
Kate VW 4 + 1 round w/ 75 singles singles
Chasedy 4 + 75 singles singles 5×131(PR)
Tony 4 + 75 singles = 4 burpees singles 1×115
Bev 6 rounds singles 5×95
Amy 4 rounds singles
Kimberly 5 rounds + 55 singles singles 5×85
Julie C. 4 rounds + 75 singles + 6 burpees
Dale 7 rounds + 8 singles singles
Mike 5 + 75 singles + 4 burpees singles 4×225
Steven 5 rounds singles 3×229
KK 6 + 75 singles + 3 burpees singles
MCK 6 rounds singles
Ashley H. 4 1/2 rounds singles 5×129
Brian 4 + 74 singles + 12 burpees singles 5×149
Daniel Sm. did Fran as Rx’d with a time of 6:48. 2:46 off of his time from 6/22 with 20 lbs. more!
3 rounds + 25 double unders 125×10