• Mon 14MAY 2018
    18 Comments
    Killer B

    Killer B

    Strength

    Back Squat
    10-8-6-4-2 (climbing)

    *athlete’s choice for weight

    *lift every 2 min. 

     

    WOD

    Killer B
    18-15-12-9

    Burpee Box Jumps (24/20)

    Front Squats*

    200m Run

     

    Weight increases after 2nd Round…

    18’s & 15’s (95/65) / 12’s & 9’s (135/95)

    200m Run after each Round. WOD ends with a Run.

     

    Extra

    Squat Snatch
    EMOM x 9 min

    Min 1:  1 @ 75%
    Min 2:  1 @ 80%
    Min 3:  1 @ 85%

18Comments
  • Posted by Troy on May 14, 2018 at 11:09 am

    Strength-

    10 @ 185
    8 @ 225
    6 @ 275
    4 @ 295
    2 @ 315

    Wod – 12:24rx

    Reply
  • Posted by Channy on May 14, 2018 at 11:16 am

    Strength: Back Squats | built to 195#

    WOD: Killer B | 15:36 RX

    Reply
  • Posted by Jess B on May 14, 2018 at 1:19 pm

    Joined the very welcoming 7am crew today! Not sure I’m cut out for early morning moving..

    Strength- OHS worked up to 80#

    WOD- 14:49 I did 55lbs for the whole workout, The result of asking me to make a bar heavier mid workout @ 7am.

    Thanks Jeff! 🙂

    Reply
  • Posted by Jamie M on May 14, 2018 at 1:32 pm

    Back Squat ‘Warm Up’ with Dave F (welcome to 6am!)
    95×10
    115×8
    135×6
    155×4
    175×2

    WOD – Killer B

    14:56 Rx

    Reply
  • Posted by Randy on May 14, 2018 at 2:19 pm

    Strength : Worked up to 2x 225# back squat

    WOD : 16:00

    Reply
  • Posted by Kevin M on May 14, 2018 at 2:24 pm

    125#×10
    145×8
    155×6
    175×4
    205×2

    WOD 17:56 Rx

    Reply
  • Posted by Cody Jorgensen on May 14, 2018 at 3:22 pm

    Strength: 165-245

    Wod- 15:25 RX *20*

    A/P 95-115-135

    Reply
  • Posted by Chris A. on May 14, 2018 at 3:46 pm

    Strength: 5’s @ 165-245
    Wod- 16:01 RX *20*
    A/P – REST

    Great Class as always Jeff. 
    Reply
  • Posted by Myles on May 14, 2018 at 4:31 pm

    Strength: Back Squat – worked up to 175#

    WOD: KILLER “B”
    scaled bar to 75# and 105#
    Time: 13:08

    Reply
  • Posted by clayton on May 14, 2018 at 6:04 pm

    wod: 15:10 Rx

    nice race cathy

    Reply
  • Posted by JennyDew on May 14, 2018 at 6:54 pm

    strength – deadlifts and back squats

    wod with Ash 😍 – 13:23rx

    beautiful day to get to the gym! see you all at 345 and 445!

    Reply
  • Posted by Denis on May 14, 2018 at 8:49 pm

    Wod – 14:30rx

    Reply
  • Posted by Lora on May 15, 2018 at 2:32 am

    Strength: Back squats
    10-8-6-4-2
    165-185-205-225-245#

    WOD " Killer B"

    14:00 Rx

    OUCH. Nothing like running with dead legs. Squating 245# before this WOD was dumb…

    Great class, Coach Chris!

    Reply

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