Back Squat 12-10-8-6-4-2
Then
500m row for time
WOD Notes: The rep scheme today involves increasing weight with each set. You should be striving for the set of 12 to be ~60% and your set of 2 to be ~85% of your 1 rep back squat. Make them look good!
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Oly WOD:
1) Snatch Balance + OHS (2+1)x3 @ 77%, (1+1)x3 @ 80% of 1RM snatch
2) Snatch Pull + Power Snatch + Snatch (1+2+1) x2, (1+1+1)x5, increase in weight each set, make it fast
3) Pause front squat + front squat 5x(2+1) pause for 3 seconds.
4) 3 sets of: 30 hollow rocks, 8 good mornings (80% 1RM Snatch), 30 second row/assault bike sprint
Results:
Craig 185-285, 128.1
Ash 95 – 180
Tina 85 – 125
Vollmer :0
Bob K. 165-315 133.4 PR!
NIkki K. 105=155
Elissa 115-185
Jenn 145-25
T 125-195, 1:52
Blake 165-315
Caine 165-265
KtS 105, 165
Brianna 95, 190, 1:53
Tim 135 – 205
JOe S. 95 – 205 1:49
Tom S. 135-225
Zane 135-205, 1:48
Kyle 95 – 155, 1:35 row
Frank 135 – 235 1:26 row
Patrick M. 🙂
Pat B> 185 -285, 1:34
Ed 135-245, 1:28 PR!
Alexa 115-200, 1:59
Erin 105-175, 1:47
Daria 65-135, 2:08
Chris S> 100-180, 2:03
Sofia 55-100, 2:19
Heather 65-100, 2:00
Ceil 100-180, 1:53
Christine 75-115 2:04
Catherine 65-100, 2:05
TOm H. 95-115, 2:10
Robbie 175-275, 1:32
Sillup 155-265, 1:31
JIm C. 95-235, 1:39 row
Pete P. 95-245, 1:44 row
Dave W> 115-185, 1:42 row
JOe C> 115, 185, 1:47
JOhn C. 115, 185, 1:48
Ben 115-175, 2:05
MIke C> 155-255, 1:30
Andrew 135-265, 1:36 PR!
John 245-365
KtL 95-155
Nicole 85-135
Franco 225-325
Luke L. 135-285, 1:49
Luke M. 135-210, 1:49
VInce 95-145, 2:00
Smith 185-295