Monday Workout: Box Squat, Couplet, and Survey

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And a huge congratulations to Meg and Landon for getting married this past weekend!

Strength

Box Squat @ 22X1; 5 sets of 5; rest 2 min btwn sets

WOD

5 rounds:

  • Farmers Carry down the mat and back (70/53# per hand)
  • Double-Under x 25

Do five burpees every time you drop the kettlebells.

Notes

  • Choose a box height that allows you to squat to parallel, and use a low-bar position.

30 thoughts on “Monday Workout: Box Squat, Couplet, and Survey

  1. Box squat: 111#, 133, 3@143#
    Wod: 6:17, 45#, 60 su

  2. Box squat: 60, 70, 80, 80, 90 kg, 18″ box
    WOD: 4:46 Rx

  3. Box Squat: 199#, 18″ box
    WOD: 6:45, 45# DB and 60 SU’s

  4. Box Squats:111,133, 133, 143,155, 18″ box
    WOD: 6:03; 53# FC, 25 du rd1, 60 su rds 2,3,4, & 5 *
    *This is the first time I’ve attempted dbl unders during a WOD! I was able to do dbl, single, single, dbl single, single etc with only 3 or 4 breaks on the way to 25 dbls. Not pretty, but huge progress for me.Also, this was the first time I’ve even picked up a 53# kb. Dare I think that there might be a rx WOD in my future?

    1. As someone who watched you blow through those 155# box squats and the double unders this morning, I’m going to answer that, Al: Yes. 🙂

    2. way to go, Al!

  5. box squats: 89×4, 111×1
    WOD: 5:24* Rx (small possibility that Tom and I did 6 rounds? but no matter)
    am so proud of myself for not dropping during farmer’s carry! there is hope for me after all

  6. Worked up to 217# on the box squats

    2:58 RX’d, all DUs unbroken

  7. 157 on the box squats, seemed to get stronger with each set which was weird.
    7:47 Rx. Actually got 7 consecutive DUs for a new PR. Shazam….

  8. box squats: up to 215#
    WOD: 3:38

  9. Squats- up to 207 (doubles, gotta squat heavyyyy on Saturday and don’t want to overdo it)

    Wod: 3:50rx

  10. @work :
    42 DB snatch @ 50#
    21 HSPU
    84 Squats
    30 DB snatch @ 55#
    15 HSPU
    56 Squats
    18 DB snatch @ 60#
    9 HSPU
    28 Squats

    15:24

  11. Squats: 95, 135, 157×2, 167
    WOD: 3:58rx

  12. BS: 89×2, 111×3
    WOD: 4:01 Rx

  13. Box Squats: up to 134#
    WOD: 4:07 rx

  14. Box Squats: 95, 11, 133, 155, 165
    WOD: 4:41 rx

  15. Box squats – worked up to 105
    75 straight JR
    Time: ~8:00
    First work out – loved it!

  16. Box squats: up to 104
    WOD: 8:04, 35#

  17. WOD: 3:50 RX

    Box Squats up to 165 #

    Barbell club:

    MS + OHS x 2 up to 135 LB

    Split jerk from back rack position, 1RM: 242 LB / 110 KG, PR

    Sumo high pull with snatch grip, 5 sets x 3 reps, up to 167 #

  18. Box Squat: 155; WOD 7:37

  19. WOD: 4:14 (70#, 50 single unders)

  20. 5:15 (40#)
    Had to do this alone at ACAC (no fun) with the heaviest kbs I could find there. Erred on the side of overestimating the length of the farmer carry to compensate. DUs unbroken.

  21. BoxS: 95, 105, 117
    4:04 @ 45# DB.
    Need to purchase my own rope, really could not get more than 5 strung together! Frustrating!

  22. WOD: 8:05 and 55# DBs, taking it super easy, where’s the margarita with an umbrella y’all?
    BS: up to 139#, also easy. Glad I did… I was exhausted afterwards. Not sure what’s wrong, maybe fighting off a cold.

  23. Box squats:215#

    Wod: 9:00rx

    Order stats on double unders were something like 7, 5,5,3,3,3,2,2,2,2,2,…

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