Back Squat
5-5-5-5-5
Then:
Using 70% of your 5 RM
for time complete
20 Back Squats
30 Toes to Bar
40 Kettlebell Swings (35/55#)
Quote:
"Man has no nobler function than to defend the truth."
-Mahalia Jackson
Results:
Kim 125/6:28 (45)
Kathleen 100/6:08
Pete 215/5:04
King 205/4:10 (-10T2B)
Gina 135/5:22
Dinger 145/6:36(44)
Mike S 145/8:34 (44/ROM)
Cris A 215/6:30
J-Mo 230/6:30
Stacy 145/6:29(ROMT2B)
Lauren D 105/5:19 (Flr/26)
Tall D 255/6:02 Rx
Steve M 175/8:26(ROMSQ)
Sarah W 105/6:29(ROMT2B/26)
TimMc 265PR/4:44Rx
Pam 145/6:29(ROMT2B)
Shival 175/6:39 (ROMT2B/35)
Allison B 105/6:11Rx
Schaefer 275/5:14Rx
Laurel 105/5:12(Flr/26)
Cory 165PR/6:55 44kb
Kelvin 265/5:38
Megs 135/4:57 44kb
JZ 205/5:43 44kb
LP 130/4:00
JCar 85/5:27
Faby 255
Oleg 235/6:02
Vinny 315/5:00 Rx
Jess S 108/7:39
Mel 115/8:09
Flounder 165/6:32
Miranda 175/6:12 Rx
Matt G 265/7:30
Tim H 225/6:49
Andrew Y 185/6:53
Borden 280/7:23
Conn 205
Jess C 145/6:09
JNa 110/8:46
Erika 125/6:08
Manisha 83/8:22
Al 305/4:25
Jim C 240/5:55
Jeremy 155/6:59
Dave 225/5:33
Big Al 255/6:57
Balmer 255/4:25
Chip 295/5:58
Sandy 125/5:46
Chris A 175/6:59 Rx
Leslie 125/5:00
Faythe 103/5:38
Anne 110/6:19
Steph I 125 5:50 ROM
Steph V 215 6:18 ROM
Jessy 145 ROM 4:56 ROM
Dushin(bag) 360 5:48 Rx
PH 315 7:11 ROM
WW 135 7:47
Rye Bread 365 6:09 Rx
Jason H 235 5:53 Rx
Diane 225 6:24 ROM
Kate K 130 6:45 Rx+44KB
AK-47 170 7:11 ROM
Ben 175 8:47 45KB
Joy 115 8:03 ROM 44KB
Mike T 255 5:24 Rx
Tim P 265 5:31 Rx
Kate C 165 5:06 Rx
Results:
Kim 125/6:28 (45)
Kathleen 100/6:08
Pete 215/5:04
King 205/4:10 (-10T2B)
Gina 135/5:22
Dinger 145/6:36(44)
Mike S 145/8:34 (44/ROM)
Cris A 215/6:30
J-Mo 230/6:30
Stacy 145/6:29(ROMT2B)
Lauren D 105/5:19 (Flr/26)
Tall D 255/6:02 Rx
Steve M 175/8:26(ROMSQ)
Sarah W 105/6:29(ROMT2B/26)
TimMc 265PR/4:44Rx
Pam 145/6:29(ROMT2B)
Shival 175/6:39 (ROMT2B/35)
Allison B 105/6:11Rx
Schaefer 275/5:14Rx
Laurel 105/5:12(Flr/26)
Cory 165PR/6:55 44kb
Kelvin 265/5:38
Megs 135/4:57 44kb
JZ 205/5:43 44kb
LP 130/4:00
JCar 85/5:27
Faby 255
Oleg 235/6:02
Vinny 315/5:00 Rx
Jess S 108/7:39
Mel 115/8:09
Flounder 165/6:32
Miranda 175/6:12 Rx
Matt G 265/7:30
Tim H 225/6:49
Andrew Y 185/6:53
Borden 280/7:23
Conn 205
Jess C 145/6:09
JNa 110/8:46
Erika 125/6:08
Manisha 83/8:22
Al 305/4:25
Jim C 240/5:55
Jeremy 155/6:59
Dave 225/5:33
Big Al 255/6:57
Balmer 255/4:25
Chip 295/5:58
Sandy 125/5:46
Chris A 175/6:59 Rx
Leslie 125/5:00
Faythe 103/5:38
Anne 110/6:19
Steph I 125 5:50 ROM
Steph V 215 6:18 ROM
Jessy 145 ROM 4:56 ROM
Dushin(bag) 360 5:48 Rx
PH 315 7:11 ROM
WW 135 7:47
Rye Bread 365 6:09 Rx
Jason H 235 5:53 Rx
Diane 225 6:24 ROM
Kate K 130 6:45 Rx+44KB
AK-47 170 7:11 ROM
Ben 175 8:47 45KB
Joy 115 8:03 ROM 44KB
Mike T 255 5:24 Rx
Tim P 265 5:31 Rx
Kate C 165 5:06 Rx
7 comments:
6am
Kim 125/6:28 (45)
Kathleen 100/6:08
Pete 215/5:04
King 205/4:10 (-10T2B)
Gina 135/5:22
Dinger 145/6:36(44)
Mike S 145/8:34 (44/ROM)
Cris A 215/6:30
J-Mo 230/6:30
Welcome to Jamison A (aka J-Mo) nice work today. Gina, great job going after, and completing the KBs in one set.
Beach WOD in Puerto Rico!
AMRAP in 20 minutes:
200m sprint in dry sand
10 burpees over the chaise lounge
100m ocean swim
Tim914: 3.9999 rounds
Mark C: 4 rds less last 50m of swimming
Tim Classico: 3 rds + run & burpees
:)
Can we break the metcon up any way we would like?
Charles - Must be done in order listed.
12n
Stacy 145/6:29(ROMT2B)
Lauren D 105/5:19 (Flr/26)
Tall D 255/6:02 Rx
Steve M 175/8:26(ROMSQ)
Sarah W 105/6:29(ROMT2B/26)
TimMc 265PR/4:44Rx
Pam 145/6:29(ROMT2B)
Shival 175/6:39 (ROMT2B/35)
Allison B 105/6:11Rx
Schaefer 275/5:14Rx
Laurel 105/5:12(Flr/26)
5:30
Cory 165PR/6:55 44kb
Kelvin 265/5:38
Megs 135/4:57 44kb
JZ 205/5:43 44kb
LP 130/4:00
JCar 85/5:27
Faby 255
Oleg 235/6:02
Vinny 315/5:00 Rx
Jess S 108/7:39
Mel 115/8:09
Flounder 165/6:32
Miranda 175/6:12 Rx
Matt G 265/7:30
Tim H 225/6:49
Andrew Y 185/6:53
6:30
Borden 280/7:23
Conn 205
Jess C 145/6:09
JNa 110/8:46
Erika 125/6:08
Manisha 83/8:22
Al 305/4:25
Jim C 240/5:55
Jeremy 155/6:59
Dave 225/5:33
Big Al 255/6:57
Balmer 255/4:25
7:30
Chip 295/5:58
Sandy 125/5:46
Chris A 175/6:59 Rx
Leslie 125/5:00
Faythe 103/5:38
Anne 110/6:19
I know this was a squat day, and we saw some big numbers, but I was most impressed with Manisha using the 35#kb for the cash out! For those that don't know, Manisha weighs as much as two 35#kb's and she handled that thing like it was her job. Awesome.
4:30
Steph I 125 5:50 ROM
Steph V 215 6:18 ROM
Jessy 145 ROM 4:56 ROM
Dushin(bag) 360 5:48 Rx
PH 315 7:11 ROM
WW 135 7:47
Rye Bread 365 6:09 Rx
Jason H 235 5:53 Rx
Diane 225 6:24 ROM
Kate K 130 6:45 Rx+44KB
AK-47 170 7:11 ROM
Ben 175 8:47 45KB
Joy 115 8:03 ROM 44KB
Mike T 255 5:24 Rx
Tim P 265 5:31 Rx
Kate C 165 5:06 Rx
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