Monday: Back squat and Wallball+Snatch


Strength:

Back Squat

  • 5-3-1+
  • (75%, 85%, 95%)

WOD

3 Rounds

  • 30 Wallball (M-20 W-14)
  • 20 Hang Power Snatch (M-75 W-45)

**This is a wod with a lot of volume. If you need to scale, scale to:

3 Rounds

  • 20 Wallball (M-20 W-14)
  • 15 Hang Power Snatch (M-75 W-45)

36 thoughts on “Monday: Back squat and Wallball+Snatch

  1. 10:10 rx. Hit 11′ corner if concrete beam and darted between 3 benches.

  2. BS: 111, 126, 136 (lost form pretty quickly on that one)
    WOD: 8:05 (scaled to 20/15 reps, 10# WB, 45# snatch)

  3. BS: 142, 160, 180 (x3)
    wod: 12:15, 1st rd rx, last 2rds scaled to 20wallballs

  4. BS: 135, 155, 170 x 3
    WOD: 12.19 rx

  5. No Back Squat
    WOD 5:33 Rx

    1. Just to reiterate what I said earlier… you destroyed this!

      1. Thanks man! I love me some wall balls…

  6. BS: 121, 138, 155 x 3
    WOD: 12:21 @14#, 60#
    BS was a little wonky today, still working on combining depth + bounce

  7. 8:06 rx.. took it a little easy cause of the back

  8. BS: 150, 165, 180 x 3
    WOD: 16:28 (WB 14 @ 20, SN 45 @ 15)

  9. BS: 105, 121, 133 (x6)
    WOD: 11:50 (6# WB, 45# HPS)

    1. Whoops! I forgot to mention that for all you long-haired ladies (and fellas), there’s now an emergency hair band stash in the office for when you forget to bring one to the gym.

  10. BS: 185×5, 207×3 (slow), 207×1 (fast)
    WOD: 9:15 (20# wall balls, 35# KB snatches x 10 / arm)

  11. BS: 111,133,155(3)
    WOD: 11:01 (12# wb, 45# HPS)

  12. 215, 240, 270 x 3

  13. BS: 177 x 4(.5)
    WOD: 11:41 1/2 Rx; 1/2 @ 14 lbs.

  14. Didn’t make into the gym, but did ~20min on the bike trainer at home. Hopefully will be back in tomorrow!

    1. Andrea, the programming has been great! Looking forward to getting back into the gym with these workouts.

      1. Thank you Chris! It will be great to have you back!

  15. BS: 111, 133, 133 x 5 (light form work, tired & sore today)
    WOD: 15:20 Rx. (always seems to feel like its easier to do full power snatch rather than from the hang position for me).

  16. BS 111, 121, 133
    WOD 12:52 rx

  17. BS: 185, 210, 231×5
    WOD: 9:45 rx

  18. BS: 99, 105, 111 (x 2)

    WOD: 10:17 (8# WB, 12 – 37# HPS)

  19. BS: 165×5, 177×3, 200×2
    WOD: 11:45 (20# wall ball, 45# kettle bell swings)

  20. BS 145(3), WOD 11:09 12# WB

  21. BS: 67, 89, 111(x3) – still rehabbing and a bit clueless as to what I should reasonably be doing
    WOD: 9:00 (6# wb, 30# HPS)

  22. at the beach. 45lb kettlebell swings and thrusters. 8:49. 30,20 x 3

  23. 177×4
    10:16 Rx

  24. 89, 11, 121 (3x’s then did a second set 3x’s)
    Still working on my depth…
    13:20 Rx

  25. BS: 143, 160, 177(3)

    WOD: 7:39 Rx

  26. BS: 245, 300, 340 (5)
    WOD: 7:21

  27. Out of town with work…

    5 rounds:
    15 air squats
    25 sit ups
    20 lunges
    10 push ups

  28. BackSquat: 157/ 179/ 201(x2)
    // WOD – 623 (reps scaled to 20/15 (20#/ 45#))

  29. BS: 111, 133, 155 (2, barely)
    WOD: 10:43 10#wb, 45# hps (Rd. 1 30/20, Rds. 2&3 20/15)

    1. did on Saturday (again)
      11:30 (8# wb, 45# hps)

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