Squats and Climbs
We’ve had some practice climbing the rope this month. Now we’re going to put that practice to work with a nice WOD that is another of our “auto-scale” options. Go heavy on the High Bar Back Squat, establish a new 5RM if you can, and then go at half that weight for a nice brace of front squats.
No, really. That’s all there is to it. Lift heavy shit, then climb rope. Sometime it’s not rocket science.
Strength:
High Bar Back Squat 5-5-5-5-5
WOD:
10-9-8-…-3-2-1 Front Squats (@ 50% of final set of HBBS)
1 Rope Climb after each round
HBBS: 145# PR (155# – 2 rep PR)
WOD: 6:23 (70#, Scaled RC)
It’s nice to get a PR, been long time. Really liked descending front squats, def bracing core/keeping chest up/weight in heels was hard towards the end.
Nice power walking moves and PRs 6:30 🙂
you PR’d??!?!?! rad!!!!
Thanks girlie! I had you to provide huge motivation!
HBBS: 160# PR
WOD: 14:48 Rx
Thank you DJ KP.
http://youtu.be/RijB8wnJCN0
160# 5 rep max HBBS. Wanted more time to squat heavier! Definately a PR by a good 20 pounds for me, but thats because I haven’t squatted in a while.
WOD: 95# RX 12:13. That was a bit to heavy for all those front squats, but I like the sound of the 25# plates hitting the ground so yeah… 🙂
265# squat, 5 rep PR, woo!
WOD: 9:24, with 135# squats, Rx. I loved this wod, it was awesome to use the rope climbing skills for a timed workout. Keep it coming JT!
HBBS: 255#
WOD: 8:31 Rx w/ 135#
Rope climbs felt good. I only slipped once in the later rounds. I also found myself starting to use more arms when I was tired. Need to be mindful of that. This was a fun one!
SHAKESPEAAAAAAARE!!
call me if you plan on coming!
978 944 2247
Oops… its ERIN, not JT… I’m just at the gym.
Dammit… i blew this.
I feel lucky that Erin didn’t fakeblog tomorrow’s WOD.
HBBS: 155# (thanks for partnering, twin!)
WOD: 8:19 @ 75# and TWO ROPE CLIMBS (two more than i’ve ever done in a WOD!!!) followed by 8 scaled
i’ll try the jump-as-high-as-you-can strategy next time. i’ve decided rope climbs are like lemon squeezers fought against gravity but with friction on your side. i love being so high up—is that what life is like when you’re tall?
woooot on two rope climbs! I envy thee, twin. 🙂
Awesome work, 7:30! PRs from Toma and Niki, and lots of RXing and badass rope climbs. Plus, a few enthusiastic speed walkers :D.
HBBS: 85#
WOD: 9:32, maybe? With scaled rope climbs – which were more fun than I expected – a 45# front squats. Amazing how much better form can be with lighter weights :S.
Thank you for egging us on, KP!
HBBS: 145# skipped my previous 5RM and went straight to 155#. I got 4 reps at it on July 12th but, sadly, only 3 today.
WOD: 8:23 @ 75#
Hope you guys are having fun – just got back from a board meeting and I am too pooped for fun on the common 😛 drink one for me