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Friday, January 18, 2019

Max Week Day 4: Back Squat

Today we max out our Back Squats. 
Make sure you’re comfortable bailing the weight off of your back when you get to the weight you just can’t do. 
We are going to discourage spotting because there’s too many things that could go wrong with miscommunication during the spot. 
Keep your cores tight and squeeze your glutes like your life depends on it!
1.) 20 Min to Establish 1RM Back Squat
2.) Death By:
Hang Power Clean 135/95lb
Shoulder to Overhead 135/95lb
-When you die, do burpees over bar equal to your last successful round, each minute until everyone dies
*3.) 3×10 Good Morning 75/55lb SLOWLY
*4.) 4 Rounds
10m Broad Jumps
30 Sec Pidgeon Stretch each side
*5.) 10-9-8-7-6-5-4-3-2-1
DB Bent Over Rows 20/15lb
DB Shrugs 60/40lb

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Angie Guns
150# BS PR
8 completed rds 65#, burpees till rd 13- Go Toni 👊
20
4
Craziest bail I've ever seen!
Michael Green
🤫 haha.
Angie Guns
What!??
Justin Peterson
It was kind of like Harlem globetrotters but with a barbell. It’s all I’m saying.
Angie Guns
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Barbi Gossen
10 rounds
Bs 272, 3 lbs below former PR. Super happy with that!
19
4
YES BARBI!
Liz LeCaptain
YES BARBI!
Liz LeCaptain
Awesome!!!
Kelsey Waack
HECCK YEAH!!🙌🏽🙌🏽
Sylvia Christensen
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Betsy Soletski
9/12 S2O
No PR -^165# failed current PR of 175#. Probably shouldn’t have rounded down in all our percentage work 😬
7
0
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Bruce Hoffort
9 rounds
95# Death. 285# BS (PR) w/ wonky knee
17
0
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Cassie Christianson
Into round 11 rx
257# backsquat PR (only 2# but I’ll take it!)
10
0
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Chris Miller
175# Back Squat
17
0
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Chris Ness
385 no PR failed round 10
6
0
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Christopher Adam
365(25#pr); round 10+9OH
10AMRAP with Ethan 10pullups 20pushups 30air squats 49DU *4 Rounds
15
0
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Hollie Bauer
170lb PR
65#. 7/11 S2O
4
0
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james macco
Just got through 7 Rx
BS was BS. Did DL @ 367#
2
0
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Janae Kellogg
135# back squat
8 rounds @ 55#
16
0
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John Brunmeier
300# PR
7 rounds at 95
15
0
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Jordan Waack
Failed at round 10 with 115
345# BSq
8
0
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Justin Bauer
360# PR
1
0
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Justin Peterson
450lb Back Squat PR! +25lb
9
0
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Kelsey Waack
190# BS (20# PR 👊🏼)
11/12 S2O (@65#)
3
0
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Krystal Lowney
10 Rds 65# (at home)
Garrett did DBs so we died at the same time. Then death by V-ups, inc by 2s...10 Rds.
20
0
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Liz LeCaptain
220# BS - 5# PR! 💪🏼 Failed at 227
10s for the WOD
21
0
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Michael Green
Died round 8
360# no PR
15
0
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Nate Hall
8 rds
No PR but hit 405#
15
0
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Pauly VanderKelen
6 out of 13 Shoulder to Overheads
HBBS: 135, 185, 225, 275, 315, 335, 355, failed twice @ 365# (Current PR remains @ 380#) / EC: 3x10 lateral shoulder raises @ 15, 20, & 25# / 3x10 arm curls @ 25, 30, 35# / 1x25 overhead tricep extension with 55# dumbbell.
0
0
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Rachel Meyers
8 rounds #65
3 bs every 2 min #115
11
0
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RaLinda Lamberies
BS 190 (15# PR)/ 6 of 8 S2OH @ 85#
15
0
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Sam Goldsmith
355# PR
9 rounds completed @ 105
14
0
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Sylvia Christensen
4/11 S2O
No bueno bs. SOON. 5 rounds: 10 deficit HSPU (45# plates), 10 pull-ups, 10 wallballs (25#) bye shoulders! 17:17🐢
12
0
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Ted Kemen
7 rounds @ 115#
265# BS PR
16
0
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Theresa Rosenquist
🏞️Ellijay, GA🏞️
4× 4T(w/o blowing out my knees or busting my 🍑)⬆️⬇️ Dad's 1/2 mi driveway: 40:00, 56 flights of stairs
12
0
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Timm Uhlmann
265 (10# PR)
11
0
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Tina Schmidt
BS up to 235# (missed 250#)
4/11 S2O
9
0
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Tom Fameree
No PR today, but only a couple weeks ago I hit a 20# PR of 295#.
10 rds + 9/11 PP @ 115#
15
1
👊🏼👊👊
Theresa Rosenquist
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Yvonne Otero
11 rds @ 35#
155# BS
16
0
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