Trainer’s choice of Agility drills (cones, obstacle course, tag, etc.)
Build to a heavy single High-Bar Back Squat, attempting a PR if desired.
10-8-6-4-2 reps of each for time of:
- Ring Row
- Wall Ball (14/10#)
10-9-8-7-6-5-4-3-2-1 reps of each for time of:
- Wall Ball (20/14#)
26 thoughts on “Monday Workout: Back Squat and Pull-up / Wall Ball Countdown”
WOD: 5:53, but I just did max strict PU each round to failure, for a total of 24.
BS: 190# (PR +5, so yay, but failed miserably at 200# as I desperately tried to match Trina.)
WOD: 9:37 Level 2. At least some of my reps would/should not have been counted, but I was pleased with what seems to be improvement in both…
WOD: Lvl 2 6:02
BS: up to 315
WOD: 5:03 (pullups on rings, rather than bar, to be gentler to injury)
WOD: 7:11 (rr)
BS: 275 (failed at 285)
WOD: 7:39 RX
266 (288 fail)
That’s an amazing time.
5×5 BS @ 225
175 (285 fail) – holy lost a lot of strength!!
Phew, Meg! nice time!
well that’s quite the jump in weight, my dear! 😉
PR 291 back squat
4:37 Pull-ups and Wall Ball 20#
BS up to 270# Haven’t high barred in years, felt weird!
5:14 on the wod, with my 25# vest, deadhang pull ups, and the viking horns!
Zercher and light back squats (55#), due to knee stuff.
Around 7 min for Wod (Level 1, red band pu’s, goblet squat (15#))
BS: Worked up to 145 then down to 115 (I think) to concentrate on improving depth.
WOD: 11:08 (lvl 2) rx
no BS…..just like Seth! ha!
WOD- 6:30 RX
WOD: 6:41 rx
BS – up to 199
WOD: 5:24 rx
WOD- 7:11 (scale: RR)
BS: 195#, rep at 205# was too shallow to count so I missed a PR 🙁
WOD: 5.21, rr, 14# wb
BS: 125# (lighter weight to work on mobility and form)
WOD: 4:30 L1
5:53 WOD, rr
bs to 255
6:52 sub GHD situps for pullups (hands)
WOD: 6:18 (had to run back and forth from bar to wall ball)
first WOD in a month, my teeth literally hurt after the workout…and then I ran home