Strength/Skill Work: Back Squat
WOD
3 Rounds of:
40 seconds max rep pull-ups
20 seconds rest
40 seconds max rep ball slams
20 seconds rest
40 seconds max rep kettlebell thrusters (45/35lbs)
20 seconds rest
40 seconds max rep ball slams (14/10lbs)
20 seconds rest
1 minute rest
Post total reps and modifications to comments.
Holiday Hours/Events
We will be closed for evening classes on December 31st. (Noon class that day is still on.) One work-out on Friday (see link below). Saturday 9am class.
***Don’t forget to sign up for the New Year’s Day WOD/Lecture/Potluck Brunch.
I am pumped!
That workout ROCKED! My arms are Jell-O!
That was a great workout. Plus I was able to walk away from that WOD with dignity (vs. crawling out the nearest door on all fours like a deranged animal like I did last Thurs).
I remembered this totally killing my shoulders in November. Yeah. Ow. After the last three days, I feel like I was run over by a truck.
Name Reps KB Wght Bands Ball Slam Back squat
Frank 166 18lbs blue 10lbs 153lbs
Dawn 230 18lbs green 8lbs 1x110lbs
Wendy 225 18lbs green 8lbs 5x105lbs
Miriam 208 10lbs gray 8lbs 5x53lbs
Kim S. 226 18lbs green 8lbs 5x68lbs
Betsy F 193 10lbs green 6lbs 5x48lbs
Rustan 276 35lbs n/a 12/10 5x177lbs
Dan 269 26lbs n/a 8lbs 3x135lbs
Robert 257 26lbs n/a 10lbs 5x182lbs
Tamara 213 18lbs n/a 10lbs workset
Tom 292 35lbs n/a 12lbs 5x182lbs
Charley 267 18lbs n/a 10lbs
Britt 252 18lbs blue 10lbs 5x62lbs
Loren 215 26lbs n/a 10lbs 5x135lbs
Randy 302 35lbs n/a 12lbs 3x5x155lbs
Jessica 216 10lbs blue/purple 8lbs 5x75lbs
Kate VW 227 18lbs grey 8lbs 5x95lbs
David H. 220 35lbs n/a 10lbs 5x225lbs
Terumi 246 18lbs blue 8lbs 3x85lbs
Carly 222 18lbs blue 8lbs
Dale 243 26lbs n/a 12lbs 5x5x145lbs
Shalene 265 18lbs KB Push Press blue 10lbs 5x38lbs
Red 223 26lbs green 10lbs 5x172lbs
Matt 227 35lbs n/a 12lbs 5x5x145lbs
Katie 258 26lbs n/a 10lbs 5x5x115lbs
Kimberly 236 18lbs purple+red 10lbs 5x99lbs
Phoebe 221 18lbs n/a 10lbs 1x120lbs
Ali 209 10lbs green+purple 8lbs 5x68lbs
Luke 285 26lbs n/a 12lbs 5x178lbs
Mike 263 35lbs n/a 12lbs 5x222lbs
KK 286 26lbs n/a 12lbs 5x178lbs
Julie C. 197 10lbs green 8lbs 5x68lbs
Becca 239 18lbs n/a 6lbs 5x70lbs
Daniel Sm 296 26lbs n/a 12lbs 1x225lbs
Jennifer M. 178 10lbs green+purple 6lbs 5x38lbs
Lizie 221 18/25×1 red 8lbs 5x65lbs
J$ 213 26lbs blue+purple 10lbs 5x147lbs PR!
Aileen 172 18lbs green 10lbs 5x99lbs
Jen L. 226 18lbs green 10lbs 5x105lbs
[...] The WOD: Back Squats and “Gone in Sixty Seconds” [...]