Today’s Workout: “30/20/30” back squat 2×10 warm up (less than 50%) 2×15 reps 50% of 1rm 150 KB Swings (1.5/1) every time you put the KB down you do 4: 2-1 wall balls (20/14) Post: 5-5-5-5 anchored weighted sit ups
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8:51 as RX’ed.
Back Squats at 160#
135, 160 Back Squats
14:59 as Rxed. So many wallballs…Forearms have never been so tight.
16:37 Rx’ed
80# Back Squats
16:43 hello forearms!
Back squat 75# then 80# for my 2 sets.
135# back squats
10:sumpin’ on KB swings. I did not do a single wall ball and honestly i think time might have been quicker by taking the wall ball hit at least twice.
I took the wall-ball hit 4 times and think it gave me a pretty good chance to shake out the forearms. I think my rep scheme was 50-50-25-15-10.
I don’t recall my rep scheme. It was something along the lines of Holy F, how many more!? I was just glad I didn’t send the KB flying a few times as grip + sweat and no chalk =’s trouble…
14:48 holy forearms.
although it was rough, and took almost twice as long, this WOD was still better than Karen.
12 min KB Swings (scaled 1 pood)
I didn’t put the KB down even with the promptings of Coach Jared.
Thoughts? Should I have did some Wallballs? Does it really make a difference?
76-85-100# on the back squats
9:59 Rx. The wb two fers were a nice break, but I never like doing more work because I had to rest. I only did 3 sets of WBs and tried to tough out as many KBS as possible. Holy forearms, Batman!
65# back squats.
146 KB swings –much as I wanted to finish those last 4 were just not going to happen. Thanks for the cheers though guys! 🙂
10:39 scaled to 1 pood…did 3 or 4 rounds of WB
75-95-115 on squats
Worked up to 135# on back squats
WOD: 13:11 rx’d
WOD 11:27 Rx
Back Squats 225
Not a fan of doing the strength movement post WOD, but glad to be back at CFNT.
Competition Class:
8 min AMRAP 135# Thrusters with 5 burpees on the minute, every minute.
25 total reps. A little disappointed in the total, but I finished without any major shoulder or wrist pain.
POST WOD: 135# Sled Push, 5 (hi down, low back = 1)
1.5 pood subbed a 16 lb. ball for twofers
Finished 133 KB Swings under the time cap. Finished 150 later.