Monday, 16 April 2012

I hope everyone had a nice weekend.  Now it's time to get back into the swing of things and build the foundation to future excellence!

Back squat - 5 - 5 - 3 - 3
and in between each set, do
Deadlift - 5 - 5 - 3 - 3

NOTE:  There is no time component to this WOD, so rest as needed and focus on your technique.

Post loads to comments.


njc said...

Bsquat: 185-205-215-225
DL: 225-235-245-265

Awesome start to the week.

Might not be in tomorrow morning... one more combatives midterm fight.

Chelley said...

Good to see a good crew this morning including a few new faces.

Squat: 175-185-195-205
DL: 275-295-305-310

Mickey said...

Squat: 205,215,225,235
DL: 225,245,265,285

Focused really hard on form today for the DL. They're feeling a lot better than before.

MikeRothenb said...

Squat: 135x5, 185x5, 225x3, 225x3
Deadlift: 275x5, 315x5, 335x3, 335x3

jswobe said...

Squat: 185-225-245-265 (Bonus: 275 x 1)
Deadlift: 250-275-300-325 (Bonus: 350 x 1)

Doing those two, supersetted, was a good change-up. If your back isn't smoked after that, something's wrong!

Matt said...


Squat: 185,205,225,245
DL: 275,295,315,335

ErinM said...


Leigh - thanks for the push!

Back squat: 75-85-95-105
DL: 115-135-155-165