Tag : backsquats

Wednesday’s WOD – 03.02.16

WOD

5 Rounds for Time
10 Back Squats 175/125
Rest :30 seconds
10 Bulgarian Split Squats (each leg, no weight)
Rest :30 seconds
10 Back Extensions (scaled: Supermen)
Rest :30 seconds

NOTE: WOD says “for time” but it should not be completed AFAP … this WOD is for quality and control

WOD

EMOM 15 – No Measure
15-20 Russian Kettlebell Swings 70/53
10-15 Banded Push-Ups
15-20 Abmat Situps

RX+ American KBS and TTB

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Saturday’s WOD – 1.9.15

Partner WOD

100 shoulder-to-overhead @ 95/65 lbs
100 back squats @ 95/65 lbs
100 hang power cleans @ 95/65 lbs
100 front rack step-back lunges @ 95/65 lbs

*one partner is rowing the entire workout
*score = time + total meters rowed in comments
*35 min CAP if needed
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Monday’s WOD – 12.14.15

STRENGTH

Back squat, 1RM

WOD

10 AMRAP

8 overhead squats @ 115/75 lbs
16 kettlebell swings @ 53/35 lbs

*scale overhead squats with front squats or goblet squats; scale kettlebell swings with russian kettlebell swings or weighted step-ups

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