A. Back squat – 1×8@65%, 1×6@75%, 1×4@85%, 1×4@90%.
Again, be smart about these higher percentages. If you have to drop to 2 reps at 90%, do so, but make a note of this.
B. 3 rounds for time:
1 gym length weighted lunge (KBs or DBs)
3 gym lengths farmer carry (KBs or DBs).
(1 gym length = there and back)
If you cannot do lunges with heavy DBs or KBs, use a heavier set for your farmer carries.
An interesting video from CF HQ on beauty. It’s worth a watch.
***The quilt shop next door is participating in a “shop hop” tour of quilt shops all of this week, so they have requested that we leave a few parking spots open in front of their entrance for that time period. If you can help them out with this and park elsewhere in the lot, that would be great. Thanks! ***
Really, RRREEEEAAAAAALLLLLLLYYYYYY wishing I hadn’t peeked.
Colin that video…SO good. Thanks for sharing.
A. I did box squats, they felt good. I think it was 80#, 85#, 95#, and 112.5 #
B. This was great! I knew trying DU’s would be ugly, but I’m stubborn enough to try. Instead Jay had me use 2 skipping ropes for the DU’s.That way I could get the rhythm better. I initially thought this way would be too easy – but it turned out to be challenging too!! It helped me figure out what I was doing wrong with Dus in the first place!
And when I wasn’t looking he changed my 44#KB to the 55# (sneaky – but i DID it !!) for 4 lengths of farmer carries – no lunges for me.
So thanks Jay for pushing me on!!! Great WOD!!
A. Can’t remember the weight off the top of my head but the last set was done at 80lbs.
B. Did my double unders though they were quite broken today, Used 20lb DB for the lunges and 44lb KB for the farmer carry. My first time using the 44lbs KB, yay!
Thanks to everyone for cheering me on during the last set of farmer carries. I sure needed it! : )
I really liked the video on beauty. It changes your mindset completely.
Loved the video too!
A) Did box squats. Final set came to 105#, which felt really good.
B) Did “skipping” with 2 ropes, but found that my knee is just not up to the jumping. Did 4 laps of farmer carries…no walking lunges for me. Used 2 55# KBs for farmer carries.
Fun workout. I can’t wait until tomorrow because I love push presses! 🙂
A. Yayyyyy! Got it all done, finishing off with 4 x 207.5#! My old 3RM was 200, so thrilled with this. Thanks to everybody for cheering me on. It really helped.
B. 13:02, using 35# for lunges and 50# for farmer’s carries. Was really tough, especially on the shoulders.
Great work today, Melanie! Way to tough it out! And of course I love the video too :).
Thanks Mara! You did amazing on your back squats, you have so much to be proud of!