Back Squats, Strict Press & Partner WOD

Wednesday 28.01.15

5pm duck walks w/ Coach Sean

A: back squat: 3×5 @ 60-70%

B: strict press: 5×3 @ 70-75%

C: partner metcon
12 min AMRAP – P1 goes while P2 rest; then vice-versa:
5 hang power clean @ 60/40
10 mountain climbers
5 box jumps @ 20″; then (straight away)
3 min AMRAP
P1 flexed arm hang (chin up hold) while P2
UL BB jumping squats
squats cannot be counted unless other athlete is in chin-up hold

C – FF
hang power clean weight: 40/25
mountain climbers as written
box jumps can be completed as step-ups

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  • Sharon Simonsen says:

    A. 55kgs
    B. 30kgs
    C. I scaled to deadlifts and 12 inch jumps. Fee scaled to sit ups and 20inch step ups. We got through 7 full rounds each plus I finished the 10 mountain climbs. Then we got 49 squats, I scaled to plank holds.

  • Kathleen says:

    A: 3×5 @67kg (70%)
    B: 5×3 @35kg (slightly more than 75%)
    C1: Worked on my own and completed 10 rounds rx, resting for the same time it took me to complete each round (approx. 30-40 seconds).
    C2: On my own again – pronated grip on flexed arm hang and 35 jumping squats.
    Great sesh (and coffee) this morning ๐Ÿ™‚

  • TarrynC says:

    A: 55kg, didn’t feel great, wasn’t moving well today plus my back is a bit sore from deads yesterday.

    B: 26kg, these felt probably too easy!

    C: worked with Sara, we decided to pace ourselves from the start on the first bit then do sets of 10 for the squats. I didn’t do jumping squats, but still used the bar for normal squats. Also did step ups instead of jumps. We got 19 rounds even (Sara did one more than me) and then 66 squats. Fun!

  • TessaW says:

    Had a great night in the gym ๐Ÿ™‚
    A: Working sets at 85kg
    B: sets at 30kg (which i could press like i can squat!)
    C: Worked with Meagan, I went Rx and we go through 18 rounds and change, and then 36(?) squats. Really enjoyed this, love a good partner AMRAP.

  • eliza says:

    A- 45kgs
    B- 30kg
    C- good times ๐Ÿ™‚
    I’m sure there were a large amount of rounds completed by me and tiff, just not sure who counted them!
    But we were awesome
    Thanks coach Sean as always

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