WOD Monday 6/26/17

by | Jun 25, 2017 | News | 9 comments

Warm-up
Coach’s choice

WOD prep

Back Squat

20 minutes to build to a heavy 5.

WOD

Groot
Ladder up by 2

AMRAP 8

2 Front Squats (155, 105)
2 Ring dips
4
4
6
6
8
8
and so on…

*Scale load of front squats as needed.

Options for ring dips.
1. Bands
2. Bars
3. Ring push-ups
4. Push-ups

Post WOD

Roll quads for 4 minutes

 

9 Comments

  1. John Downes
    John Downes on June 26, 2017 at 7:47 am

    Back Squat: 135, 165, 195, 215 (PR) for 5. Previous 5 was 205#
    WOD: 67 @ 115# (through the round of 10 + 7 front squats)

  2. Ilana
    Ilana on June 26, 2017 at 7:53 am

    Back Squat: 85# – 140#

    WOD: 93 reps (85#/red band)

  3. Deb.
    Deb. on June 26, 2017 at 8:49 am

    Back Squat – 115#
    Groot – 70 Reps | 70# Front Squat | 1 Strict Ring Dip per round and the balance of dips with the red band
    Thanks for the feedback today John!

  4. Dawn B
    Dawn B on June 26, 2017 at 3:44 pm

    Heavy 5 backsquat– 145#
    WOD: 40 reps RX
    Front squat was heavy after doing all the back squats. And I just started getting ring dips recently so those were slow. But I wanted to focus on strength today instead of volume.
    Achievement: Excited to get 5 strict pull-ups before class started

  5. Sean
    Sean on June 26, 2017 at 6:16 pm

    295# Back Squat

    60 reps w/ ring push ups

  6. Justin
    Justin on June 26, 2017 at 7:18 pm

    Strength: 215# Backsquat

    WOD: 72 Reps RX

  7. Ryan
    Ryan on June 26, 2017 at 8:12 pm

    BS – 225#

    Groot – 66 rx

  8. DT
    DT on June 26, 2017 at 9:06 pm

    Back Squat: 95# Not too heavy since I am still nursing an injury

    Groot: 83 Front Squat off the rack 65#
    Push ups instead of ring dips

  9. Justin
    Justin on June 26, 2017 at 11:29 pm

    Stairs are my nemesis right now.