Fitness - Back Squats & WOD 8/19

Today's WOD was a pretty light (which was just what the doctor ordered) and done as a team. Our focus on the other hand, was cross-sets of heavy back squats. I was looking forward to this one.

Focus: 5x3, cross-sets back squats:
1x3 - 120Kg (264.5#)
1x3 - 130Kg (286.6#)
3x3 - 140Kg (308.6#)

Team WOD: 4 rounds for time of:
150m row - time keeper
single arm kettle bell snatch - 24Kg (53#)
pull ups

Team time: 10:31
Calories burned (focus and WOD only): 586
Calories burned (bike to gym, focus & WOD, bike to work): 1336

I was really happy with my back squat effort. Last time we did sets of 3 it was max effort so only my last set was at 140Kg and I almost had to bail on it. This morning I got 3 sets at this weight and probably could have gone to 142 or 143Kg's. I can see gains in my fitness every week across the board, no matter what the exercise/WOD, I'm improving on it from the previous attempt. Awesome!

The WOD broke down as follows: A row station, KB snatch station and a pull up station were set up for each team of 3. The amount of time/reps completed on the pull up and KB snatch stations depended on how long it took the rower to complete 150m's. Once they got to 150m everybody rotated and hammered out as many reps as possible again until that rower finished. Then we rotated a final time so every member hit each station, that was one round.

This was a pretty lax WOD for me. I was on a team with two girls who were getting after it so although I was pumping out reps non-stop at the pull up and snatch station, it was not taking long for my teammates to row 150m and we were rotating pretty quickly.

It felt good, got my heart rate pounding for a good 10 minutes but it didn't feel like much work. I was getting around 5 or 6 kettle bell snatches each arm per round. I wasn't counting my pull ups but they went unbroken until round 4 when I lost my grip and had to reset for a moment.