WOD: 11/8/13

Strength

High Bar Back Squat

Work up to a PR set of 5

Notes: Today begins a new squat cycle in which we will be squatting on Fridays & Tuesdays.  Today we want you to be focused almost solely on perfect (as possible) HBBS mechanics.  Do your set as heavy as possible, but DO NOT lift heavier than you can maintain perfect mechanics. Keep in mind we will be going up each week.  Do not go higher than 85% of your 1RM.  It is also important to remember/record your 5RM each time we test.

Conditioning

10 HSPU
1 Power Cleans, 155/100
9 HSPU
2 Power Cleans, 155/100
8 HSPU
3 Power Cleans, 155/100
7 HSPU
4 Power Cleans, 155/100
6 HSPU
5 Power Cleans, 155/100
…..
1 HSPU

*Post times.

 

Monday’s Holiday Schedule:  We will only have classes at 8 AM, 9 AM, 3:30 PM, & 4:30 PM.  All other classes will be closed.

4 thoughts on “WOD: 11/8/13

  1. Anthony- 7:12 Rx
    Cami- 13:03 Rx
    Jason M- 10:35 Rx
    Alvin-9:30 Rx
    Mitch M- 12:08 Rx
    Jen-8:18 (75/B)

    Alexa L- 13:44 Rx- 205
    Ron E- 18:25 (B) -185
    Sarah A- 9:57 (80/Rom) 130
    Mike M- 18:07 (Rom/135) 155
    Danalynn- 14:22 (p) 155
    Sue S- 15:31 (70/p) 100
    Jay S- 9+5 pc (Rom) 205

    Billy A- 12:12 (145/B) 220
    Holly A- 14:14 (95/Rx Box)
    Mike P- 13:26 Rx 235
    Jim B- 9+3 pc Rx 205
    Michelle Gr- 18:15 (85)
    Riley Gr- 12:32 (35)
    Brian B- 18:05 (105/Rom) 155
    Gabby B- 12:13 (55/B) 95
    Yoli- 13:10 (65/p)
    Amber S- 12:27 (75/B)
    Leslie M- LLPC 3- 80 kbs+ 82 B (3)
    Cameron- 14:57 Rx 185
    Rick M- 19:43 Rx
    Amy P- 13:39 (75/p)
    Lili V- 13:51 (75/p)
    Fran M- 11:30 (85/B) 140
    Nick F- 17:26 Rx

    Valdez- 17:00 Rx
    Stephen L- 16:30 (115/p)
    Andrea A- 17:59 (75/p)
    Carlos D- 14:23 (115/B)
    Josh A- 14:18 (85/p)
    Luis G- 10:30 (115/B)
    Kayleigh- 15:13 (65/B)
    Kyle S- 18:09 (125/rom)
    Dani R- 9 Rounds (B)
    Nubia- 13:05 (rom/75)

    Pat M- 17:29 Rx 215
    Alex A- 12:57 (115/p) 200
    Mike B- 14:13 (135/p)
    Andrew A- 11:10 (115/p)
    Vanessa L-15:43 (95/p)
    Rosa S- 15:55 (p+pu/65 hang)
    Martha S- 16:05 (rom/65)
    Trost- 16:32 Rx
    Cuttone- 16:26 Rx
    Wendell- 10:34 (p/65)
    Mel C- 12:15 ( Rom/65 Hang)
    Joe A- 8+2 pc Rx
    Harley H- 8+6 pc ( Rom)
    Christina- 14:19 (65/p)
    Katie M- 13:54 (65/p)
    Nadine- 11:00 (35/p)

    Nic S- 15:10 Rx
    Christine- 16:11 (65/p)
    Alyssa M- 19:34 (55/B)
    Morgan M- 13:40 (B)

    Steph M- : )
    Tony S- 16:14 (115)
    Demaris Z- 14:47 Rx
    Chris P- 12:56 (55/B)
    Scott D- 16:09 Rx
    Cruz- 13:42 (135/B)
    Becky D- 13:06 Rx
    Eddie D- 11:20 Rx
    Goodwin- 12:25 (85/B)
    Jose- ?
    Gus S- 15:02 Rx
    Kelli M- 10:03 (45/p)
    Foltz- 16:37 (135/B)
    Bondi- 8+2 HSPU Rx
    Nicole S- 9:50 (65/B)

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