2016 July 21 WOD

Posted: July 21, 2016 in Uncategorized
Strength/Skill

10 minutes to warm up your high bar back squat
5×3 High Bar Pause Back Squats, across – go every 2 minutes
Hold the bottom for 3 seconds each rep
***This is a great opportunity to work on your squat form. Are you staying braced under load or are you loose in the bottom? Do you have a pelvic tilt as you reach parallel and lower, AKA “butt wink”? Fight for good positions today.

Conditioning

:40 on/:20 off, 5 times at each station before rotating
Calories
Palm Plank Holds
Double Unders
Goblet Squats

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Comments
  1. Joe E says:

    Strength: #163 5×3 with 3 second pause
    Metcon: 77 cals, unbroken all planks, ??? on Dubs, 88 goblet squats
    Will have to check the board for DUB’s cant remember

  2. Kent says:

    10 mile bike
    Bike sprints x9

  3. Mark G says:

    Strength
    185# across

    Conditioning
    Cals 73
    Planks check
    DU 111
    GS 66

  4. Kimberley says:

    Back squats
    Warmed up with 65/85
    85 across with pauses

    Tabata a la habanero
    Row 10/11/9/10/10–50
    Planks ✔️
    DU ✔️ (attempts)
    GS @ 25# 20/15/13/12/15–75

  5. Joy says:

    Back squats: 5×3 95#

    Calories: Row: 47
    Palm Plank Holds: yep
    Double Unders: attempts (got some)
    Goblet Squats: 72

  6. Shea says:

    High bar pause squats @ 123#
    Conditioning: total 338
    Row calories 10 across
    Planks ✔️
    Dubs 212
    Gsquats 76 (35#)

  7. stefgatlin says:

    Squats – 113# across

    Row – 60
    Planks – check
    Dubs – 110
    Squats – 96 with 35# KB

  8. Matt Z. says:

    275 for pause squats
    Didn’t get the cals; pink bell goblets

  9. LA says:

    275@4 rounds, 295 last round
    Metcon- 81/193/76

  10. missychamp2016 says:

    Strength
    5×3 High Bar Back Squats w/3sec pause at the bottom
    125#

    Calories 32
    Palm Plank✅
    D.U. 39
    Goblet Squats @30/30/30/25/25. 65

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