Happy Birthday Alicia! Hope you like squats!

Well, I thought I would combine two birthdays into one. We have Alicia Riley and late but not forgotten… Zach Frederick. We are going to have a little fun with the weights today and will be a doozy!

You will be using ONE bar. The load order for RX and Gorilla are listed as below but can be modified to suit your needs. If you want to keep the weight the same that is fine too. BUT YOU will be stripping the weight off if you are doing it as RX or Gorilla (Oh and NO RACKs if you are doing it RX or Gorilla)!

Some of you are now asking. How do I do that, well.. simple the sketchy diagram below will show you want the load order will look like

WOD:
MOD 1 -
Everything As listed in RX but all weights done at (75/45)
MOD 2 -
Everything As listed in RX but all weights done at (65/35)

RX –
○ 32 Back Squats (95/65)
○ 18 Toes to Bar
○ 32 Shoulder to over head (95/65)
○ 32 Front Squats (75/45)
○ 18 Toes To bar
○ 32 Shoulder to Overhead( 75/45)
○ 32 Back squats (55/35)
○ 18 Toes to Bar
○ 32 Shoulder to Over head (55/35)

(RX – Guys)
[10#] [10#][5#]==BAR (45#)== [5#][10#][10#]
= 95#
[10#][5#]==BAR (45#)== [5#][10#]
=75#
[5#]==BAR (45#)== [5#]
=55#

(RX – Girls)
[10#][5#]==BAR (35#)==[5#][10#]
= 65#
[5#]==BAR (35#)==[5#]
= 45#
==BAR (35#)==
=35#

GORILLA
○ 32 Back Squats (135/95)
○ 18 Toes to Bar
○ 32 Shoulder to over head  (135/95)
○ 32 Front Squats  (85/65)
○ 18 Toes To bar
○ 32 Shoulder to Overhead (85/65)
32 OVERHEAD SQUATS (65/45)
○ 18 Toes to Bar
○ 32 Shoulder to Over head  (65/45)

*Note the Difference above!

(Gorilla – Guys)
[25#][10#][10#]==BAR(45#)==[10#][10#][25#]
= 135#
[10#][10#]==BAR(45#)==[10#][10#]
= 85#
[10#]==BAR(45#)==[10#]
= 65#

(Gorilla – Girls)
[5#][10#][10#][5#]==BAR(35#)==[5#][10#][10#][5#]
= 95#
[10#][5#]==BAR(35#)==[5#][10#]
=65#
[5#]==BAR(35#)==[5#]
=45#

8 Responses to Happy Birthday Alicia! Hope you like squats!
  1. Josh D
    June 19, 2012 | 10:23 PM

    This looks freaking awesome.

  2. Sue Fred
    June 20, 2012 | 10:17 AM

    Happy Birthday!
    Sorry to miss my sons bday WOD!

  3. Justine
    June 20, 2012 | 10:43 AM

    Can’t wait to see the aftermath of everyone after finishing this.

  4. Jonathan
    June 20, 2012 | 3:52 PM

    Not sure about this one but you only live one, right?

  5. Alastair Harper
    June 20, 2012 | 4:55 PM

    Great WOD today!!
    Felt the burn from my head to my toes, especially in my arms and quads. Keep up the good work on designing WOD’s that work the whole person.
    Alastair

  6. Admin
    June 20, 2012 | 5:54 PM

    Hope everybody is surviving the WOD today! hahaha I am going to enjoy seeing everybody waddle tomorrow!
    - Coach Pete

  7. joe s
    June 20, 2012 | 6:21 PM

    So much weight over head, so many times in the last few days!

  8. Danny J
    June 20, 2012 | 8:52 PM

    Man was that brutal one today. Good stuff!

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