2014-04-09

WEDNESDAY WORKOUT

BRING LONG SOCKS TODAY! Make sure you get in a few minutes early today, and mobilize anything that has been feeling tight, or sketchy. Today… we SQUAT!!!

Strength Test 20 Minutes:

Back Squat 1RM
*You will have 20 Minutes ONLY to establish a new 1RM Back Squat. When the load starts to get heavy, make sure you have a spotter, or two.


Then, immediately following…

Take 80% of your 1RM Back Squat, and do ONE set of max rep FRONT SQUAT with it.


Then…


Max Rope Climbs in 3 Minutes
*Yeah… you can use your legs. :-)

20 comments:

pirish said...

185# Back Squat PR, 9 Front Squats 145#

Anonymous said...

193# back squat, 153# ×2 front squat. Climbed 1/2 rope × 3 :)
Erin J

Grace Carodan said...

#235 pr back squat #195 pr front squat and first time climbing the rope to the top!

Anonymous said...

305 (previous 1rm = 315; failed 320)
245 front squat 1x
13 rope climbs (alternating arms only / with legs)

Mario

Emilie Goldsberry said...

175# Back Squat (PR), 140# front squat x 2 (previous 1 rep max)
6 rope climbs

Lisa Dempsey said...

130# back(14# PR); 105# front x2
5 ropes; 1 bleeding leg

This WOD was a little bit country and a little bit rock-n-roll.

John Dunn said...

325# Back 25# PR thanks to Chris on the bar positioning tip!
260 Front Squat x1 20# PR
8 Rope Climbs

Jason Monroe said...

325# / 265# x1 (both old 1 RM PR)
8 RC

Anonymous said...

275# back squat
205# front squat (10# pr)
5 rope climbs

Eric

Anonymous said...

back squat 215#
front squat 170# both pr's
rope climb 5
Dave

Carolyn said...

125# BS (12# PR)
95# twice FS (missed 100#)
13 seated rope climb-knees bent

Anonymous said...

225# back squat (40# PR)
185# front squat x5 (previous 1RM)
Rope x6

Justin

Anonymous said...

Roger 235 BS PR 170 FS PR

Megan said...

BS 185# (2#PR)
FS 135 x 2
RC 5 1/4

Susannah Dunn said...

173# BS (25#PR? Only number I had was 5 pause squat at 148...still the most weight I've ever squatted with)

143# FS FOR 1...didn't feel great...1 RM is 160

15 straight leg seated rope climbs....I need to learn to climb the d@$n rope!!!

Brianne Kemp said...

215# BS (2# PR)
0 reps at 173# for FS
1 full rope climb plus a bunch of attempts

Rachel said...

175# back squat 12# PR
140# x3 front squat
5 rope climbs

Darren said...

275# back squat
6 rope climbs

Anonymous said...

93# back squat and climbed 1/2 a rope 3 times.

Laura Z.

Colin McDermott said...

405# back (20# PR)
325# front (fail)
8 RC