Saturday class is canceled this week due to Conquer the Gauntlet.
Register for the 0930 start time for Conquer the Gauntlet HERE!
Conditioning:
10 Kettlebell swings (72/53)
25-ft Handstand walk
12/9 Calories bike
15 GHD sit-ups
12/9 Calories bike
25-ft Handstand walk
10 Kettlebell goblet squats (72/53)
2 rounds for time
(10:00 cap)
†Levels:
- Intermediate/70+ Advanced: Same numbers, (55/35) KBs, 20-ft HS walk or 2 wall-walks
- Beginner/70+ Scaled: 8 KB swing/squats (35/25), 2 scaled WW or 50-ft bear crawl, 9/7 cals, 12 GHD’s to parallel
Strength:
Back Squat
1-rep max
Compare to Friday, 22 December 2023
Post results and experiences in the comments
CWOD: 8:00 Adv Rx
SWOD: Did clean instead of back squat. 175#
CWOD: 9:01 abv-rx struggled on last HSW
Back squat: 300# pr
10:12 cap int
Swod- 305#
CWOD
11:19
Intermediate
SWOD
Worked up to 103#
10 pounds heavier than last time! I feel like I could have gone heavier, but didn’t want to push it 🤪
Beg 10:17
Back squat #113 PR squat to 16in box.
Back hurts so probably could of gone a little heavier of I didn’t hurt my back last week.
10:03 HYBRID due to R bicep/elbow injury
Did RX numbers but used 15# KB and did walking lunges vs wall walks
9:53 RX … this one was hard to breathe through, but glad I was able to finish under the cap!
145lbs back squat… My legs were smoked from the wod!!