Posts Tagged “back squats”

Second day at CF WestSide and i’m really liking it so far.   Meet more members today, so far everyone is really nice and encouraging.  Just what you want to see at a CF Box!

Warmup

3 Rounds
Run around the block
5 pullups
10 pushups
10 dowel rotations

WOD

Back Squats  5,5,5,5,5

All weights in Kilos

5X95, 5X95, 5X95, 2X100, 5X95

Previous weights for this WOD was 205 and 215 lbs.  95 Kilos = 209 lbs so I was right in the middle of my previous lifts.  On my fourth round, 3rd lift I had to bail….Man it was nice to just drop the weight and not worry.  I totally bailed wrong, but will remember to roll it off my back next time instead of ducking under the bar as it falls.  LOL

Jenika gave some awesome instruction on the lift and i’ve already had my technique tweaked on the lift so that is really good!  Looking forward to more of her instruction.

Finished off with 50 24 kg Kettlebell weighted Ab Mat Situps

Every time you stop it’s a 5 burpee penalty.  

NO BURPEES FOR ME!  I refused to stop as I didn’t want to do any.