3×10 Back Squats and cardio

Friday 13.02.15

Who’s in????


  • 3×10 Back Squat @ 65-70% of 1RM


  • 3×6 min AMRAP – 1 min rest between rounds
  • 1. Max Cals on Airdyne
  •     10 Hang Cleans 50/35
  • 2. Max Cals on Rower
  •     15 situps
  • 3. Max box jumps 30/24
  •     200m run

Post loads, reps and training notes to comments


Sharing is Caring ;)
  • A: 35kg
    B: I don’t even know our results. I forgot to take my usual pic of the results board. 🙁 All I know is that those Hang Cleans made me want to escape and never return… I just hope that I didn’t hold you back on your workout Liv! That is my only fear! 😉

    Thanks Sean for your kind comments at the end. It means a lot more than you realise. 🙂 And to KJ for her kind comment too. You’re a bunch of legends in the 6.30am class. 🙂

    • Liv says:

      Absolutely not Martina.. you did awesome!!
      I was certainly getting a workout – did you not see the sweat dripping off me at the end 😛
      That is the best thing about these partner WOD’s – it doesn’t matter what level you are at, you work as hard as you can and there’s no slacking 🙂

      • I certainly did see your sweat on! I think it’s a worry of a lot of folks relatively new to CF that they are in some way holding back the fitter athletes. Great to train with you today! 🙂

    • KJ says:

      Those hang cleans were very heavy! I struggled through those.

  • KJ says:

    A: [email protected], [email protected] [email protected]
    B: worked with Elaine. Think it was about 70 rower 96 BJ and 29 airdyne
    Martina – yours and Liv’s scores were very close ( if not better) than ours – and I worked my butt off – so don’t apologise!
    Sooooo good to have Sarah Cav back training with us 👏😊

  • zacbax says:

    A. 100kg didnt do these last week and could have gone heavier but was smashed from og.

    B. Paired with anthony we got 94 on the rower 35 on the bike and 88 box jumps including my 1st stack. 30 inch rebounds that fatigued dont work

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