WOD Wednesday 2/5/19

by | Feb 4, 2020 | News | 9 comments

Warm-Up:
Coach’s choice

Pre WOD prep:

The back squat requires the structures of the lower body and core to work synergistically. Optimal performance requires an adequate range of motion at the ankles, hips, and knees; superior lower-body strength; and a tremendous amount of core stability

25 minutes to build to a heavy 1 rep back squat.

Warm-up sets. Rest 60 to 90 seconds between sets.
(5,5,3,3,1)
Working sets. Rest 2 to 3 minutes between sets.
(1,1,1,1,1)

WOD:
1-mile bike for time.

Post WOD:
Couch stretch. 2 minutes each side.

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Day 19 WLC

9 Comments

  1. JL
    JL on February 5, 2020 at 6:55 am

    Back squat. #285. Felt good. 1mile bike 1:52.

  2. Deb.
    Deb. on February 5, 2020 at 8:44 am

    Back Squat: 155# PR (Previous – 145#) So fun to work next to Michelle and I got to watch her hit a PR of 215#!! Great work all around at the 5:30 with Kim getting under the bar once again and upping her weight from a week ago – just one year after back surgery!
    1 Mile Bike: 2:41
    Thanks Frozen! Great combo of max lifting and max cardio 🙂

  3. Ryan
    Ryan on February 5, 2020 at 9:00 am

    285# – 10# PR!

    Bike: 1:52…that definitely hurts!

  4. Deb.
    Deb. on February 5, 2020 at 9:03 am

    I forgot to include my set progression if anyone else is looking at a similar load:
    5×35#, 2×75#, 3×80#, 3×90#, 1×95#, 1×110#, 1×120#, 1×130#, 1×140#, 1×150#, 1×155#
    I based my numbers off of my previous known 1 Rep of 145# and targeted 150# for today. My 140# lift represented 97% of my previous 1 Rep which gave me a decent indication of where I could go today. 150# felt good, so I decided to attempt 155# and see if I could push things a bit. Michelle inspired me 🙂

  5. Deb.
    Deb. on February 5, 2020 at 9:06 am

    That’s 2.7 Deb’s as a back squat! I suppose I could have just sat on your back and held a barbell. Nice job on the bike – looks like you and JL had the same exact day!!

  6. Tracey
    Tracey on February 5, 2020 at 9:39 am

    Back Squat: 115# (tied my previous PR from April, 2019)
    1M bike: 2:43

    Some awesome PRs today – so inspiring! Awesome to work with Kim today – I know she could have gone higher than 115# but she is doing an amazing job of taking it slow and steady as she works her way back! I was happy to get 115# after dumping on my first attempt. Thanks to JL and Frozen for being there to help, just in case, and to Kim for the pep talks!

  7. John
    John on February 5, 2020 at 1:24 pm

    Back Squat 315

  8. roland
    roland on February 5, 2020 at 1:43 pm

    BS #255. Bike 2:01

  9. Deb.
    Deb. on February 5, 2020 at 2:07 pm

    That’s about 3 Debs!! Talk about moving body weight 🙂