Wednesday Workout: Backsquat and Sprint

Strength

Backsquat 5-5-5-3-3-3

WOD

6 Minute AMRAP

  • 15 Unbroken KB Swings (53 / 35)
  • 8 Burpees (hands release at the bottom)

If you break the swings, you have to start over again. No breaking swings under any circumstances. Go with a weight you can handle unbroken.

Please don’t drop kettelbells!!

37 thoughts on “Wednesday Workout: Backsquat and Sprint

  1. BS: 89,94,99,104,109,112 (due to a lower back “issue”, I was reluctant to go higher)
    WOD: 3 rds @35#

  2. BS – 135-145-155-165-187-187

    WOD: 5 Rds Rx

  3. BS – 135 – 179 – 199, 213, 223, 233

    WOD: 5 rnds + 4 rx started off way too conservatively

  4. Don’t remember earlier. Ended at 132#. 3rds + all but 2 burpees. Rx.

  5. bs: ditto Greg except 228 last set
    wod: 4 burps short of 5 Rx

  6. BS: 155, 155, 160, 177, 177, 182
    WoD: 3 rds + 15 kbs @ 45# (out of 35#)

    1. BS: up to 149#
      WOD: 5 rds.

      1. I mean, woo-hooo, Devon with the 45#

  7. BS: 109, 119, 119, 131, 131, 131

    WOD: 4 rds + 7 kbs RX

  8. BS: 89, 111, 121, 131, 141, 146
    WOD: 4 rds + 10 KBS Rx

  9. BS: 131

    WOD: 4 (?) rds+7 kbs, 35#

  10. 199 to 225
    5 rounds + 13 rx

  11. Pistols (assisted)

    WOD: 8rnds + 2 with 45# child swings averaging about 7 per rnd (child got tired after 7)

  12. WOD: 4 rds + 6 kb Rx*

    *Officlal KB Swings of the CrossFit Games
    *Official Burpees of the CrossFit Games

    BS: 185×3, 205×3

  13. BS: 135, 157, 179, 201, 211, 223 (w/ a touch of help on the last rep)
    WOD: 5 rds + 13 kb swings rx

    Porkapolooza tomorrow (http://bbqex.com/)! Anyone interested in heading to Gordonsville post noon workout for all you can eat pork?!

    1. Jenni and I are heading out there right around 1:30 pm!

      Single-leg split squats: worked up to 70 kg x 2 per leg

    2. Corie and I already have a babysitter and will be taking the shortest route possible after the 5:30 class. I’m always down with an infinite buffet of swine.

      1. Awesome! I’m going to head up from the gym after the noon class, and am happy to carpool from the parking lot with whoever wants to join. It will take some eating endurance to still be at a table when Kevin shows up around 6:30, but I like the challenge!

  14. BS: 221, 243, 243, 265, 275 (2), 265 all were A2A

    WOD: 6 + 13 rx

  15. BS: 89, 94, 99, 104, 111, 116
    WOD: 4rds + 15 kbs, 20#

  16. BS: 111, 121, 131, 141, 151, 161#
    WOD: 5 + 7 KBS rx

  17. BS: 133-133-133-155-155-155#
    WOD: 4 rnds + 5 KBS Rx
    Need to work on keeping consistent depth towards the end of my squat sets

  18. HSPU 5 Max effort sets 14, 10, 6, 5, 4
    BS on Monday 185 x5, 225 x5, 225 x 5, 255 x3, 255 x 3
    WOD – 6 rounds 11 KB swings

  19. BS: worked to 155
    WOD: Subbed box jumps for KB swings because of a lower back tweak during backsquats
    4 rnds + box jumps

  20. BS: up to 131 (felt ok but not pushing it)

    WOD: 5 rds + 5 swings rx

  21. BS: 133, 143, 143, 155, 165, 170
    WOD: 5 rds + 1 burpee rx

  22. BS: 3×67, 72, 77, 82
    WOD: 4 rds minus 1.5 burpees, 20lbs, russian kbs

  23. BS: 89, 111, 133, 142, 153, 158 (heaviest post-injury squat, woop! Reaching that 5 rep 170 real soon…)

    WOD: 6 rds + 1 swing Rx

  24. BS: 95, 105, 110, 115, 120, 130
    WOD: 4.5 rds RX

  25. BS: up to 149#
    WOD: 4 rds + 5 swings Rx

  26. BS: 67×3, 72, 77×2
    WOD: 5 rds + 5 swings (25# kb, mod. burpees – air squat, wall push-up. Eh. Got to be a better mod.)

  27. BS: 67×3, 72×2, 77
    WOD: 5 rounds + 3 swings (25# kb, mod burpees of air squat and wall push-up)

  28. 4 plus 15 plus 2

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