Monday, March 21, 2011

Squat 5-5-5

Then 6 Rounds For Time with 30 seconds rest in-between sets of the following

3 Power Cleans (75-85%) of one rep max power clean
6 Strict Pull Ups
9 Air Squats

Post WOD
3x5 single leg squats
Posted by at

7 comments:

  1. JoelMarch 21, 2011 at 8:18 AM

    Back Squat: (lighter weight) 105-115-115

    WOD: 7:34 @ 83# and purple band. Could have gone a bit heavier on power cleans but still finding a new 1RM.

    ReplyDelete
  2. KLooMarch 21, 2011 at 7:35 PM

    We need to know who's committed to sign up for the metro dash--specifically GUYS! In order to get the discount, we need to form teams and sign up by TOMORROW. Please reply and post if you're definitely doing it!

    ReplyDelete
  3. TylerMarch 21, 2011 at 8:22 PM

    Squat: 3x5 light weight. under 120lbs

    Metcon: used 205# on the cleans the first 2 rounds. it got heavy fast so went down to 185.

    8:00

    ReplyDelete
  4. DayoMarch 21, 2011 at 8:33 PM

    Squat was super light at around 115#

    Metcon: 155# 9:29. Should/could have gone heavier.

    ReplyDelete
  5. DocMarch 21, 2011 at 9:06 PM

    Just the metcon today. 6:35 @ 145#. Definitely should've gone heavier but I just maxed at 165# recently. Need to work on form so I can find my real max.

    Post metcon I tried one round of the open WOD. I guess now that I have an extra week I should quit slacking and join the team. Snatches probably will be easy but the DUs will kill me.

    ReplyDelete
  6. thomas wubbenMarch 21, 2011 at 9:48 PM

    squats: up to 120#

    metcon @ 145#: 7:43...old 1RM power clean was 155#

    good wod for a de-load day.

    ReplyDelete
  7. kyle bMarch 22, 2011 at 8:19 PM

    squats 120 150 160

    metcon 165 green band 8:34

    ReplyDelete

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