Monday 7/9 WOD at PCF

Dem quads and cauli-fried rice!

Dem quads and cauli-fried rice!


  • Back Squat 1-1-1-1-1: 135-135-135-140(PR!)-140(Again!!!)! I had wanted to try for 145 because the 140s felt so good, but I ran out of time. 135 was my previous sketchy 1RM, and I only ever got one single rep once back in February. Failed trying to do it again, and again. So eff yeah. Going to go for 145 and maybe even 150 next week! Hot damn! And that’s even with taking all the time off from my injury and everything, since then! Linear progression is amazing.

WOD for Time: 6:26

5 Rounds of:

  • 8 Power Cleans: 55lbs.
  • 6 Front Squats: 55lbs.
  • 4 Shoulder to Overhead: 55lbs.

Level I was 65lbs, but my elbow was feeling weak and I didn’t want to push it too hard after just killing my squats. The average time for the box was about 8.5 minutes so I definitely flew through it because of using such light weight. But everything felt really great.

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