Main Course:
Skills & Strength:
- Kiss the wall squat
- find closest squat
- Arms overhead, hands touching, Absolutely no elbow bend. Lock your thumbs together if needed.
- record inches from wall to comments
- find closest squat
- Back Squat
- 70% x 3
- 80% x 3
- 90% x max reps (TO FAILURE! )
- Set up for Metcon
Fortitude:
- 3 Rounds
- 2 minutes Farmers Carry, 150/75
- 1 minute Hand Release Pushups
- 1 minute Hollow Rocks
- rest 1 minute
Dessert:
- Recover thyself: use what you learned at your last two Mobility Classes with Rick and Dr. Bill… what? you didn’t go? what were you thinking?!
Food for Thought:
“Intensity breeds competency, quantity defies quality.” ~ The Cook
LBBS: 275# x 8 (PR)
WOD: 177 Rx (150#)
It’s all the clean living, missing superbowl AND mardi GRAS! Nice work!
Ugh thanks
Squats: 5″
BS: 175# x 4
WOD: 100 (35,34,31) w/ 150#
KTW Squat – 8 inches away
BS – 133 X 4. My quads are really bothering me today. 9 days straight of working out. Need a rest day soon
WOD- 216 (71,73,72) RX
KTW Squat – 1″ with lifting shoes on
BS – 213×7
WOD – 164 (54,54,56) rx’d
K2W Squat – 0″ w/ lifting shoes
High-bar back squat – 245×9 based on a 270 working max
WOD: 151 rxd
Mother trucker, this guys sit and reach is out of control! Like a cot dang praying mantis.
Haha… everyone has their specialty! What’s the opposite of a “goat” called??
damn swimmers and their shoulder ROM!
KTW: 3″ but it was a struggle (this is a weakness of mine, I need to work on keeping my chest up)
High-Bar BS: 144 X 3 worked on form keeping my chest up and butt back each rep.
WOD: 218 Rx’d
KTW: was in the same zip code…
BS: 235 x 5
WoD: 147 Rx
KTWS: 6″ in oly shoes
HBBS: did 133×3 which was my 70%, but my hips have been so tight and creaky I stopped and spent a few minutes on mobility instead of squatting with load.
WOD: 221 rx’d
Was feeling pretty slow, but made up a lot of reps on the hollow rocks
KWS: 2″ or so
I am getting close to the toes on the wall mark. Hamstring length is key for me here.
Back Squat: 245# x 2
Tight hamstrings made it hard to get deep in my heels. More mobility needed.
WOD: 277 reps rxd (150#s)
Made all my monies on the hollow rocks and push-ups.
No Back Squats, yet!
…missing dead lifts and squats make me very sad 
Modified WOD: 248, [ 70# one-armed 'suitcase' carry, Hollow Rocks, one-armed KB snatches/swings 35# ]
ROM work right shoulder, teacups! Got several but ugly, dropped plate a couple of times, humbling discovery is when 5# plate ‘too heavy’ had to go with 2.5# one
KTWS: 2.5
Back squat: 123# x 5
WOD: 175
KTWS: 3 in.
Back Squat: 275# x 2
WOD: 150 Rxd
Squat: high bar 325×4. Felt like I was rolling too far forward.
WOD: 144 rx
KTW: 15.5″
KTW: 10.5in
BS (low bar): 285lbs X 4
WOD: 240 (150#)
KTW: 7 inches. Guess BJ was right my squat is broken – i lose form at the bottom
BS: 123 x 5. Working my way back up …
WOD: 150 w pink kettle bells and knee pushups. Had to wrap towels on kb for last 2 sets for wider grip
Squat: 158×7
WOD: 178 forearms feeling like they were going to explode during farmers carries was the hold up
Ktw: 7in .. Improving!
KTW: 1.5″ with OLY shoes
Back squat: 103 x 11 reps
WOD: 118 (HR push-ups crushed me)
KtW: 11″ w/ Oly shoes. I don’t know how you guys got so close.
HBBS: 225×7
WoD: 145
11″ on toes
165×4 squat