Back Squats & Open WOD 11.1 / 14.1

Wednesday 5.08.15

Thi mornings sunrise at the gym

This mornings sunrise at the gym

A: back squat 5×5 @ 65-70%

B1: 3×8 good mornings
B2: 3×10 (5 each side) BB step-ups onto box

C: Open WOD 11.1 / 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (35kg/25kg)

Post loads and rounds to comments.

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  • Kathleen says:

    A: 55, 55, 60, 60, 60
    B: Sarah and I worked up to 30kg good mornings and 20kg step ups.
    C: 3 snatches in round 5. Not as good as 14.1 score, but it will do 🙂 sad that my rope died!

  • Ivan L says:

    A. 100kg. A little high at 74% of my 1RM, but Tim and Mike bullied me.
    B. 40kg for both. Really felt this in the hamstrings in the transition period before the WOD. I think these are really going to me some good.
    C. 10 snatches into the 5th round. A whole 2 more reps than my 14.1 score.

  • Sarah Cav says:

    A: 55kg
    B: 20kg, 30kg. Enjoyable
    C: 5 rounds neat on the buzzer. Oh my huff puff. First time doing this. I think it would have been quite awful with the pressure of the open.

  • tim says:

    A) Strict Press 50, 55×4 *
    B) step ups on empty barbell
    C) 60 singles, 5 cal airdyne – lots of rounds
    * trying to look after back after tweaked it snatching
    ** 6:30 crew was a full house, hashtag’Awesome Working with so many inspirational people’

  • Lex says:

    A. 40, 45, 45, 45, 45
    B. 20kg for both
    C. 2 snatches off finishing round 4. Double unders and 20kg.

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