WOD
9
Posted August 17, 2009 in WOD by Brendan Sonnichsen

Tuesday, August 18, 2009

Will and Oliver

Will and Oliver

A whopper of a workout to take us into our “light week”. Go hard. Give it all. RPE of 10 on part C, for sure! Hold back nothing!

A. Front Squat 3×3 (set a baseline today… not a max) ~15 minutes
B. Back Squat 1×20 (find something challenging for 16-20 reps… record RPE at end of set!) ~10 minutes

C. For time: ~10 minutes
Row 500 meters
21 Burpees
Run 400 meters

D. Accumulate 75 seconds in L-hang. Begin every set with a straight-leg lift to L.

9 Comments to “Tuesday, August 18, 2009”

  • brendan
    August 17, 2009 at 9:11 pm

    evil laugh

  • MLC
    August 18, 2009 at 8:29 am

    FS @ 125
    BS @ 115

    WOD: 5.48

  • Erika
    August 18, 2009 at 10:42 am

    Front squat – 90#
    Back squat – 70# Had trouble regulating my breathing on the BS. Tried holding my breath like we normally do but that is hard to do for 20 reps. Any suggestions B?

    WOD – 7:06

    Good work Melissa – you killed that WOD!

    This is a “light week”?!!

  • Turbo
    August 18, 2009 at 10:46 am

    Front Squat 3 x 3 @ 105 (RPE 7.5)

    Low Bar Back Squat 1 x 20 @ 115 (RPE 8.5 hard but barely any yelling at all :-) ) thinking maybe high bar would be a better option, some loss of lumbar extension at the bottom of the last few squats… surprised at how winded i was after that. great feeling though

    Row 500 meters (2:09)
    21 Burpees
    Run 400 meters
    5:32

  • Turbo
    August 18, 2009 at 10:53 am

    @Erika
    this is the last big push before starting a “light” week. note the quotation marks.

    as for breathing, I found myself inhaling & exhaling steadily, especially for the first few quicker reps, then as I started to get tired and at risk of getting “loose” in the core, I started taking a breath at the top and holding it at least until I thought the hardest part of the lift was over then exhaling with enough time to inhale again before going back down.

  • Crystal B
    August 18, 2009 at 1:59 pm

    I love the picture Brendan! Such a cutie :)

  • Cameron
    August 18, 2009 at 4:03 pm

    Male/22/6’1/230(fat)

    Wooden Dowel Warmup

    10 P and PP with bar

    10 P and PP #95

    135
    155
    165
    175
    190
    205
    210(PR)

    Never knew my PP, so I hope that PR keeps going up.

    And Williams

    115
    135
    155
    165F
    160
    165
    175F

  • Derek
    August 19, 2009 at 1:12 pm

    Front Squat 225#-245#-265#
    Back Squat 200# x 20 reps….legs were burning on this one

    “The Blitz” 4:53 as Rx’d

  • brendan
    August 19, 2009 at 1:32 pm

    FS – 205x3x3
    BS – 175×20

    “The Blitz” 4:38 Rx’d

Upcoming Events

For Members

Random Testimonial

Posting tweet...

Powered by Twitter Tools