Friday Workout: Back Squats and a Running Triplet

Skill

Back Squat @ 22X0; 3 sets of 4-6 reps

  • Light weight, short rest, emphasize full squat depth
  • 22X0 means 2 sec down, hold 2 sec, up fast, and go again

WOD

Level 1

3 rounds:

  • Run 400 m
  • “Russian” KB Swing (45/25#) x 15
  • Knees-to-Elbow x 15

Level 2

4 rounds:

  • Run 400 m
  • “American” KB Swing (70/53#) x 15
  • Toes-to-Bar x 15

16 thoughts on “Friday Workout: Back Squats and a Running Triplet

  1. The Masked Assassin…that guy is bad news…

  2. BS to 105#
    WOD: 19:10 (i think) L2 w 53# KB (Russian), T2B rx

  3. Bs 225#
    Wod:14:44 L2

  4. BS 135#
    19:58, 45# Russians, 10 t2b and 5 k2c per round. Never done t2b in a workout and it slowed me way down, but I’m getting the hang of it!

    1. Nice job and congratulations on your First! Darn, your fist time doing them in a WOD and you knock out 40! Take a day off and celebrate.

      1. Thanks, Al! You’re leaving me in the dust with all your improvements, so I had to step it up a little!

  5. BS: 129#
    WOD: 17:44 (25#/Leg Raises)

  6. @work

    5k row: 19:53
    5×5 strict pullups

  7. 17:24?
    53# russians

  8. 195 BS
    12:58 Rx

  9. BS: 135, 157, 179
    WOD: 14:56 L2

  10. 17:20
    Kb25#
    Knees to chest
    4 rds

  11. On Sunday in the Walden Garage Gym:

    Worked up to 5RM bench: 235

    Then:

    3 Rounds for Total Reps, 1 minute at each station
    Strict Chin Ups
    Squat 155/95
    Box Jumps 24″
    DB Squat Snatch
    Row for Calories

    Round Reps: 105, 95, 95

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