Back Squat Ladder:
Warm up to 80% of your Back Squat and use that weight for the following repetitions.
A set of 3, set of 2, and a set of 1.
Repeat four times.
Coaches Notes:
The working sets will look like this:
3-2-1
3-2-1
3-2-1
3-2-1
*Rack bar between each set and rest enough to recover and successfully lift next set.
Cash out:
1000 Meter Row for time
Quote:
“When your values are clear to you, making decisions becomes easier.”
-Roy Disney
6 comments:
People don't care what you know, they care that you care.
Love This TIm!
7am
Michal 105#/4:42
Peter 225#/3:27
Fred 255#/3:22
Rachel 165#/4:13
Diane 255/4:51
Alison K. 145/3:46
Luke 265/3:37
Allison B. 85/4:36
Fugo 85/4:30
Jonathan 255/4:11
6:30
Conn 195#/3:34.8
Sylvain ?
Meghan ?
Kelly 145#/ 4:20
Cline 175#/ 3;34.3
Kirill 175#/ 3:32
7:30
Steph C 85#/ 4:34.5
Anne 85#/ 4:32.8
Troy 63#/ 4:38.3
Welcome Troy to her 3rd class,and her first actual WOD!!
Anne 83/4:38
Jill 190/4:22
Joe G. 200/3:41
Justin R. 200/3:21
Josh 175/3:33
Jill C 125/4:07
Jason I 225/3:20
Jeff 205/4:03
Kelsey 85/4:39
Rebecca 85/4:22
John M. 235/3:42
nice job everyone! especially focusing on depth. Solid row times too
Post a Comment