1 x 20 Back Squat- Week 5

Complete on a 10:00 clock.

Back Squat 1x20

-Increase 5-10 lbs from last week
-OR use the heaviest weight you can for the set.
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11/21/2022 - L60 - WOD "Pop Rocks"

Every 1:00 for 16:00, alternating between:
1. 16/13 Row Calories
2. 15 Thrusters
3. 15/11 Echo Bike Calories (18/13 Assault Bike Calories)
4. 3/2 Rope Climbs
-- then --
1 round, 1:00 min per station, for max reps of:
1. Row Calorie
2. Thruster
3. Echo Bike Calorie
4. Rope Climbs

RX: Complete as written- 95/65#; 15-ft Climb

Intermediate:
1. 13/10 Row Calories
2. 12 Thrusters, 95/65 lbs
3. 12/9 Echo Bike Calories
4. 3/2 Rope Climbs, 12-ft

Scaled:
1. 13/10 Row Calories
2. 10 Thrusters- 75/55 lbs
3. 8/6 Echo Bike Calories
4. 3 Pull-to-Stands on Rope

We are going to be hitting a set number of reps from min 1 until min 16 with the goal of holding at roughly 85% effort until we hit the last round on each movement. The last round will be max reps on each station with the goal of finishing strong and adding 1-4 reps on each movement.

RX+:
1. 18/15 Row Calories
2. 18 Thrusters, 95/65 lbs
3. 16/12 Echo Bike Calories
4. 4/3 Rope Climbs


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Comments

Kelsey Zimmerman

Kelsey Zimmerman 1 week, 4 days ago / Reply

Back Squat- Week 5: 165 lbs
Notes: KI

KIET VO 1 week, 4 days ago / Reply

Back Squat- Week 5: 210.0 lbs

KIET VO 1 week, 4 days ago / Reply

Back Squat- Week 5: 210.0 lbs

Leah grabert 1 week, 4 days ago / Reply

11/21/2022 - L60 - WOD "Pop Rocks": 5 + 1
Notes: Cut cals in half and did 2 rope pull ups each round

Leah grabert 1 week, 4 days ago / Reply

Back Squat- Week 5: 75 lbs
Notes: Might have did 85lbs can’t remember

Demi Caplinger 1 week, 5 days ago / Reply

Back Squat- Week 5: 80 lbs

Adalberto Diaz

Adalberto Diaz 1 week, 5 days ago / Reply

11/21/2022 - L60 - WOD "Pop Rocks": 5 Rounds

Adalberto Diaz

Adalberto Diaz 1 week, 5 days ago / Reply

Back Squat- Week 5: 175 lbs

Tyrone King

Tyrone King 1 week, 5 days ago / Reply

11/21/2022 - L60 - WOD "Pop Rocks": 5 Rounds
Notes: Thrusters 75

Jason Silva 1 week, 5 days ago / Reply

Back Squat- Week 5: 175 lbs

Tyrone King

Tyrone King 1 week, 5 days ago / Reply

Back Squat- Week 5: 160 lbs

Jakevia Wheeler

Jakevia Wheeler 1 week, 5 days ago / Reply

11/21/2022 - L60 - WOD "Pop Rocks": 19 Rounds
Notes: Scaled AF and skipped 1 round of rope climb

Wynona Arnold 1 week, 5 days ago / Reply

Back Squat- Week 5: 80 lbs

Jakevia Wheeler

Jakevia Wheeler 1 week, 5 days ago / Reply

Back Squat- Week 5: 115 lbs

Joelle Aubry 1 week, 5 days ago / Reply

Back Squat- Week 5: 95 lbs

Joelle Aubry 1 week, 5 days ago / Reply

Back Squat- Week 5: 95 lbs

Joelle Aubry 1 week, 5 days ago / Reply

Back Squat- Week 5: 95 lbs

Joelle Aubry 1 week, 5 days ago / Reply

Back Squat- Week 5: 95 lbs

Michele Washington

Michele Washington 1 week, 5 days ago / Reply

Back Squat- Week 5: 200 lbs

Rachelle Smith

Rachelle Smith 1 week, 5 days ago / Reply

Back Squat- Week 5: 175 lbs

Aimee Fitzpatric

Aimee Fitzpatric 1 week, 5 days ago / Reply

11/21/2022 - L60 - WOD "Pop Rocks": 16 + 23

Aimee Fitzpatric

Aimee Fitzpatric 1 week, 5 days ago / Reply

Back Squat- Week 5: 100.0 lbs

Briana Williams

Briana Williams 1 week, 5 days ago / Reply

11/21/2022 - L60 - WOD "Pop Rocks": 16 + 32

Briana Williams

Briana Williams 1 week, 5 days ago / Reply

11/21/2022 - L60 - WOD "Pop Rocks": 16 + 32

Briana Williams

Briana Williams 1 week, 5 days ago / Reply

Back Squat- Week 5: 135 lbs

Hollie Mcmenamin

Hollie Mcmenamin 1 week, 5 days ago / Reply

11/21/2022 - L60 - WOD "Pop Rocks": 5 + 28
Notes: 10 cal row 12 thrusters 65# 9 cal echo bike 1 15ft rope climb 11+13+2 (lol)+2

Hollie Mcmenamin

Hollie Mcmenamin 1 week, 5 days ago / Reply

Back Squat- Week 5: 165 lbs

Hannah Perkins 1 week, 5 days ago / Reply

Back Squat- Week 5: 105 lbs

Ifeanyi umeugo

Ifeanyi umeugo 1 week, 5 days ago / Reply

11/21/2022 - L60 - WOD "Pop Rocks": 4 + 30
Notes: 10 cals bike 13 cal row 3-2 rope climbs 15ft 12 thrusters at 75lbs

Ifeanyi umeugo

Ifeanyi umeugo 1 week, 5 days ago / Reply

11/21/2022 - L60 - WOD "Pop Rocks": 4 + 30

Ifeanyi umeugo

Ifeanyi umeugo 1 week, 5 days ago / Reply

Back Squat- Week 5: 260 lbs

Trina Stewart 1 week, 5 days ago / Reply

Back Squat- Week 5: 75 lbs
Notes: 20- unbroken reps

Eric Milton

Eric Milton 1 week, 5 days ago / Reply

11/21/2022 - L60 - WOD "Pop Rocks": 16 + 34

Eric Milton

Eric Milton 1 week, 5 days ago / Reply

Back Squat- Week 5: 135 lbs

Emery Fox

Emery Fox 1 week, 5 days ago / Reply

11/21/2022 - L60 - WOD "Pop Rocks": 5 + 32
Notes: Rounds 1-4: 10 Row/12 Thruster #65/11 Bike/2 baby Rope climbs Rounds 5: 12/12/6(accidentally paused it-dumbass)/2

Emery Fox

Emery Fox 1 week, 5 days ago / Reply

Back Squat- Week 5: 175 lbs

Marki Romano

Marki Romano 1 week, 5 days ago / Reply

Back Squat- Week 5: 145.0 lbs

Marki Romano

Marki Romano 1 week, 5 days ago / Reply

11/21/2022 - L60 - WOD "Pop Rocks": 5 + 41
Notes: rounds 1-4 - 7 cal echo bike - 3 up downs - 10 cal row - 10 thrusters @ 55# round 5 - 11 cal echo bike - 3 up downs - 12 cal row - 15 thrusters

Glenn Mintzer

Glenn Mintzer 1 week, 5 days ago / Reply

Back Squat- Week 5: 155 lbs

Jared Stanton

Jared Stanton 1 week, 5 days ago / Reply

Back Squat- Week 5: 145 lbs

Olivia Morales 1 week, 5 days ago / Reply

11/21/2022 - L60 - WOD "Pop Rocks": 5 Rounds
Notes: 8cal/15s 35 bar thruster/8 cal 3 up downs rope

Melisa Ramirez 1 week, 5 days ago / Reply

11/21/2022 - L60 - WOD "Pop Rocks": 5 Rounds

Melisa Ramirez 1 week, 5 days ago / Reply

Back Squat- Week 5: 75 lbs

Olivia Morales 1 week, 5 days ago / Reply

Back Squat- Week 5: 145 lbs
Notes: 35 bar

Olivia Morales 1 week, 5 days ago / Reply

Back Squat- Week 5: 145 lbs
Notes: 35 bar

Cason Key

Cason Key 1 week, 5 days ago / Reply

11/21/2022 - L60 - WOD "Pop Rocks": 5 Rounds

Cason Key

Cason Key 1 week, 5 days ago / Reply

Back Squat- Week 5: 165 lbs

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