Wednesday Workout: Back Squat Max and a Partner WOD

dave squat


Back Squat 3-2-2-1-1-1 (Aim for a new PR; compare to here.)


In teams of 2, complete 4 rounds (each person runs 800 m total):

  • Partner 1 Run 200 m
  • Partner 2 Handstand Hold


  • The handstand hold should be chest-to-wall but can be scaled to back-to-wall or a plank hold.


18 thoughts on “Wednesday Workout: Back Squat Max and a Partner WOD

  1. 145lbs! PR! Met my end-of-year goal for body-weight backsquat!
    WOD: (single, rowing) 8:26

  2. 265 – been 15+ yrs since doing a 1 rep max
    WOD: 9:15, the legs were a wee bit tingly

  3. BS: 165# (This is my current PR. Tried to work on FROM)
    WOD: 8:48 (Was able to hold all Chest to Wall Handstands. Thanks to Anna for running so fast.)

  4. BS: 219lb and wasn’t maxed, this is PR+4 woot!
    WOD: with Ian, 7:20. Those handstand holds take waaaay longer than the run.

  5. 285. 300 fail
    8:34 solo, subed 21-15-9 HSPU

    Then…went next door to get lunch, left my keys in the gym. Went back and everyone was gone. So I went back next door and drank beer for a while, until Chris G came back to let me in.

    No PR but not the worst Wednesday afternoon I’ve had this year. I kinda needed that.

  6. BS – 215
    WOD – 8:18

  7. BS: 205#
    WOD: 7:35

  8. BS: 229 PR
    WoD: 7:45 w/ Taylor

  9. BS: 160 (15# under my PR, but my back is still kind of messed up, so I’m actually really happy with that)
    WOD: 9:02 w/ Kathleen

  10. BS: 175
    WOD: 8:11 (solo)

  11. BS: failed at 205, next time try for something between 195 and 205
    WOD: 8:18 thanks for hauling butt James!

  12. BS 2RM (high bar): 240#

    probably could have done 245, but definitely not 250.

  13. BS: 209, 219 waaay to shallow (would have tied PR…try again next week)
    WOD: 7:45 with Brice

  14. WOD- 50 box jump, 50 DU’s, 50 burpees, 50 abmat situp 9:27

  15. BS: 163# and i had more left. hallelujah, my back squat plateau has ended!
    WOD: 8:46 w/Clay

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