200m sled drag (30% SDC)
Then
Banded Box Back Squat 10×2 (60 bar/30 band)
WOD Notes: We are wrapping up our volume lifting and getting ready for some tests. Banded squatting is a great way to get your body under some extremely heavy loads and promoting good bar speed without risking injury. The goal today on the squats is fast but challenging. Below is a link to the Westside lifters on a dynamic effort banded squat day. Note the relatively slow eccentric and extremely smooth and fast concentric motions.
Community Notes: Happy Birthday Erik!
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Happy Birthday Erik!
Erik!!!! Happy Birthday, my man!!
Today was a blast, but I feel like doing only a half Murph with rubber bands was the easy way out. To start my new year I better come in tomorrow, but hate to subject some poor souls to a ton of burpees. Well – aiming for 9:30 – hope those who show like burpees or maybe John can’t fit them into the schedule.
Happy Birthday Erik – you stay in that 930 class…
Happy Birthday Erik !! Hope you have a burpee- tastic day!!
Happy birthday Erik!
Happy birthday Erik!!
Happy Birthday Erik!
Happy Birthday, Erik!
AM Results:
Dan 195(5), 215(5), P
Patrick 145(5), 155(5), P
Adam D 145(5), 155(5), P
Jenn 155, MM
MC 145(3), 135(7), MM
Happy Birthday Erik!
Happy Birthday Erik!!
Happy Days Erik!!!!
Happy Birthday Erik! Love your comment above. :). Sarah L – great picture!!
Happy Birthday Erik!!
Happy birthday, Erik!!
Results:
9:30
Erik 135 P
Allison 105 MF
Moira 45 MF
Tana MM
Chris A. 155-225 P
Maggie L. 85 MM
JEss V. 85 MM
Katie L. 105 MM
Carl 185-225 P
Joanna 105 MM
John 275 P
4:00
Kelly K. 125 MM
KK 95 MM
Sarah L. 125 MF
MB 105
Ariel 95 MF
Chris 125 MM
Danielle 115 MM
Steve P. 205 P
5:00
Tav 225-245 P
Jeff 135 P
Bob 185 P
OMC 235 P
Chase 185 P
Joe W. 235 Px5
Sarge 135 MM
Julie R. 135 MM
Coll 135 MM
Killa 135 MM
Tina 105 MM
Natalie 105 MM
Cathy 45 MM
6:00
Vince 125 P
NIk 105 P
Daria 85 MM
Jeannette 95 MM
7:00
Allison K. 55 MM
Allen 105 P
Joe S. 105 P
Alex 205 P
Mark G (Notorious GIB) 85 MM
Happy Birthday Erik
Happy Birthday Erik!