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Monday, July 10th

9
Jul

Monday, July 10th

WOD

Back Squat

3 @ 80%, 1 @ 85%
3 @ 80%, 1 @ 88%
3 @ 80%, 1 @ 91%
3 @ 80%, 1 @ 94%

Front Squat

15 @ 56% of 1 Rep Max Back Squat

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Cash Out:

3 Rounds:
10 Strict Toes to Bar
15 Hip Extensions

70 Responses

  1. Joe

    Squats:
    3’s : 220
    1’s : 235,242,250,260

    Fs x 15 : 150#

    Worked off of 275# max

    Cash out – 2 rds then had to leave

  2. BAston

    Squats:

    3’s: 215-215-230-230 (I thought Mickey had written the first 2 were @ 80%, and the next 2 were at 85%)
    1’s: 230-240-245-255

    In a previous life, my 1RM was 290. I based today’s numbers on a 270 1RM. The way things felt, I should have gone at 275#.

    No time for cash out today.

    1. Mickey K

      you are correct. sorry about the mix up. all the 3’s were at 80%. you got a little extra volume in.

  3. BAston

    Squats:

    3’s: 215-215-230-230 (I thought Mickey had written the first 2 were @ 80%, and the next 2 were at 85%)
    1’s: 230-240-245-255

    In a previous life, my 1RM was 290. I based today’s numbers on a 270 1RM. The way things felt, I should have gone at 275#.

    No time for cash out today.

  4. anitasraman

    Back Squats 94% of one rep max was 133lbs

    Having math issues today ^ One rep max should have been 190

    Front Squats 83lbs 15 of them (9 then 6)

  5. Kim

    BS 3s @ 148#
    BS [email protected] 150, 155, 165, 170
    My 1RM max Back Squat is technically 200#. But that hasn’t felt realistic in months. This was based on 185#.

    15 FS @ 113

    Had to run to work before cash out

  6. Kim

    BS 3s @ 148#
    BS [email protected] 150, 155, 165, 170
    My 1RM max Back Squat is technically 200#. But that hasn’t felt realistic in months. This was based on 185#.

    15 FS @ 113

    Had to run to work before cash out

  7. Alice

    Back Squats (working off 175# max)
    3s: 140#
    1s: 150-155-160-165F
    [think I resorted to my old habit of giving up too early on what feels heavy, the other singles felt strong]

    Front Squats
    15 x 100#

    cash out
    3x strict leg raises & hip extensions, check.

  8. Alice

    Back Squats (working off 175# max)
    3s: 140#
    1s: 150-155-160-165F
    [think I resorted to my old habit of giving up too early on what feels heavy, the other singles felt strong]

    Front Squats
    15 x 100#

    cash out
    3x strict leg raises & hip extensions, check.

  9. Rekas

    BS (1RM @ 200)

    3s: 160,160,170,170
    1s: 170,180,185,190

    FS – 15 @ 115# unbroken

    1 round of 15 strict leg raises, 15 hip extensions

  10. Rekas

    BS (1RM @ 200)

    3s: 160,160,170,170
    1s: 170,180,185,190

    FS – 15 @ 115# unbroken

    1 round of 15 strict leg raises, 15 hip extensions

  11. Matt

    3s: 225
    1s: 245-255-265-275
    15 FS: 160
    Cash-Out: ✔️, these hip extensions feel great on the low back, definitely should be a regular accessory for anyone who complains about low back pain or tightness.

  12. Matt

    3s: 225
    1s: 245-255-265-275
    15 FS: 160
    Cash-Out: ✔️, these hip extensions feel great on the low back, definitely should be a regular accessory for anyone who complains about low back pain or tightness.

  13. patrick

    I apparently made this harder than needed:

    3 @80% – 320
    1 @85% – 340
    3 @80% – 320
    1 @88% – 350
    3 @85% – 340
    1 @91% – 365
    3 @85% – 340
    1 @94% – 375

    15 @56% – 225 (i had to break this up into 9/6)

  14. patrick

    I apparently made this harder than needed:

    3 @80% – 320
    1 @85% – 340
    3 @80% – 320
    1 @88% – 350
    3 @85% – 340
    1 @91% – 365
    3 @85% – 340
    1 @94% – 375

    15 @56% – 225 (i had to break this up into 9/6)

  15. dtm

    A) 5 Rounds every 2:30-3:00 min
    5 Strict press w. 50# dbs, immediately followed by max push-press (7/6/5/5/4)
    1 minute hollow hold

    B) 4 Rounds while cooking breakfast:
    1 minute max Deadlift high pulls w/ 35# dbs
    1 minute rest
    23/20/17/16

  16. dtm

    A) 5 Rounds every 2:30-3:00 min
    5 Strict press w. 50# dbs, immediately followed by max push-press (7/6/5/5/4)
    1 minute hollow hold

    B) 4 Rounds while cooking breakfast:
    1 minute max Deadlift high pulls w/ 35# dbs
    1 minute rest
    23/20/17/16

  17. Lina

    Back Squat

    3 @ 80%, 1 @ 85% Lina:102, 108
    3 @ 80%, 1 @ 88% Lina:102, 112
    3 @ 80%, 1 @ 91% Lina: 108, 116
    3 @ 80%, 1 @ 94% Lina: 108, 120

    Front Squat: 15 @ 56% of 1 Rep Max Back Squat Lina: 72

    Cash Out: 3 Rounds:
    10 Strict Toes to Bar
    15 Hip Extensions 🙂 done.

  18. Jean

    Back Squat:
    3x 123, 1x 130, 3x 123, 1x 135, 3x 123, 1x 141, 3x 123, 1x 153

    Front Squat:
    15x 93lbs

    Cash out 3 rounds:
    10x Strict straight leg raise to (sometimes) waist (Still working on it!!!)
    15x hip extensions

  19. JoJo

    Talk about Captain’s practice…

    SNATCH COMPLEX
    “On the Minute” x 3 Rounds:
    Power Snatch + Overhead Squat + Squat Snatch
    It is not a must to complete the set linked together (you are allowed to drop after the OHS). Athlete’s choice.
    Enter estimated/current 1RM Squat Snatch for percentages:
    On the 0:00… 55#
    On the 1:00… 60#
    On the 2:00… 65#
    On the 3:00… Rest
    This sequence repeats a total of (3) times.
    Round #2 complexes are completed on the 4:00, 5:00 and 6:00.
    Round #3 complexes are completed on the 8:00, 9:00, and 10:00.

    Back Squat: (off 195 1RM)
    3’s all at 155#
    Singles: 165,175,180,185 (failed twice)

    Front Squat:
    15 reps #107 unbroken

    Can’t forget Metcon
    “BEACHED”
    27 – 21 – 15 – 9:
    Calorie Row
    Kettlebell Swings (53/35)
    Overhead Squats (75/55)
    RD of 27 OHS (15-12)
    RD of 21 OHS (15-6)
    RD of 15 & 9 unbroken OHS
    All American KB Swings Unbroken
    13:15 Rx

  20. JoJo

    Talk about Captain’s practice…

    SNATCH COMPLEX
    “On the Minute” x 3 Rounds:
    Power Snatch + Overhead Squat + Squat Snatch
    It is not a must to complete the set linked together (you are allowed to drop after the OHS). Athlete’s choice.
    Enter estimated/current 1RM Squat Snatch for percentages:
    On the 0:00… 55#
    On the 1:00… 60#
    On the 2:00… 65#
    On the 3:00… Rest
    This sequence repeats a total of (3) times.
    Round #2 complexes are completed on the 4:00, 5:00 and 6:00.
    Round #3 complexes are completed on the 8:00, 9:00, and 10:00.

    Back Squat: (off 195 1RM)
    3’s all at 155#
    Singles: 165,175,180,185 (failed twice)

    Front Squat:
    15 reps #107 unbroken

    Can’t forget Metcon
    “BEACHED”
    27 – 21 – 15 – 9:
    Calorie Row
    Kettlebell Swings (53/35)
    Overhead Squats (75/55)
    RD of 27 OHS (15-12)
    RD of 21 OHS (15-6)
    RD of 15 & 9 unbroken OHS
    All American KB Swings Unbroken
    13:15 Rx

  21. ERIC S.

    9 min Emom of 1 power snatch + 1 OHS + 1 squat snatch
    Min 1 at 125
    Min 2 at 135
    Min 3 at 145
    Repeat this sequence for minutes 4,5,6 and again 7,8,9

    Squat waves every 2 minutes
    3 @315 – [email protected] 325
    3 @315 – [email protected] 345
    [email protected] 315- [email protected] 355
    [email protected] 315- [email protected] 365
    Front squats (15 reps) @ 210lbs. Unbroken
    This felt like Metcon

    Wod
    “BEACHED”
    27 – 21 – 15 – 9:
    Calorie Row
    Kettlebell Swings (53/35)
    Overhead Squats (75/55)
    11:28 Rx’d
    Legs of a baby Giraffe!

  22. J Cash

    9 min Emom of 1 power snatch + 1 OHS + 1 squat snatch
    Min 1 @75
    Min 2 @95
    Min 3 @105
    Repeat this sequence for minutes 4,5,6 and again 7,8,9

    Squat waves every 2 minutes
    [email protected] [email protected]
    [email protected] [email protected]
    [email protected] [email protected]
    [email protected] [email protected]
    Front Squats (15 reps) @135 unbroken

    Wod
    “BEACHED”
    27 – 21 – 15 – 9:
    Calorie Row
    Kettlebell Swings (53/35)
    Overhead Squats (75/55)
    15:51 rxd

  23. Mickey K

    High bar back squat
    225-3 240-1
    225-3 250-1
    225-3 260-1
    225-3 270-1
    160-15 FS unbroken
    cash out:
    three rounds
    15 ghd sit ups
    15 hip extensions

  24. JLee

    225-3 242-1
    225-3 250-1
    225-3 260-1
    225-3 267-1

    155-FS broke up into 10&5

    Cash out
    3 rounds strict T2B & 15 hip extensions. Check.
    T2B unbroken then 5/5 then 4/3/2 and only just realizing that adds up to 9. Too much math today.

  25. JLee

    225-3 242-1
    225-3 250-1
    225-3 260-1
    225-3 267-1

    155-FS broke up into 10&5

    Cash out
    3 rounds strict T2B & 15 hip extensions. Check.
    T2B unbroken then 5/5 then 4/3/2 and only just realizing that adds up to 9. Too much math today.

  26. Jeff

    225# 1RM

    3*180+190
    3*180+200
    3*180+205
    3*180+210

    Couldn’t hold Front Squat rack with bad wrist, so 15*135 back squat

    Cash out 1r 10 T2B

  27. dquat

    4 x 290(3) + built up from 310,320,330,345
    FS @ 185, oops should have been 205

    3x
    15 strict t2b
    15hip ext

  28. dquat

    4 x 290(3) + built up from 310,320,330,345
    FS @ 185, oops should have been 205

    3x
    15 strict t2b
    15hip ext