Monday Workout: Back Squat and Pull-up / Wall Ball Countdown

corie wall ball

Buy-in

Trainer’s choice of Agility drills (cones, obstacle course, tag, etc.)

Strength

Build to a heavy single High-Bar Back Squat, attempting a PR if desired.

Level 1

WOD

10-8-6-4-2 reps of each for time of:

  • Ring Row
  • Wall Ball (14/10#)

Level 2

WOD

10-9-8-7-6-5-4-3-2-1 reps of each for time of:

  • Pull-up
  • Wall Ball (20/14#)

26 thoughts on “Monday Workout: Back Squat and Pull-up / Wall Ball Countdown

  1. First post!

    BS: 205#
    WOD: 5:53, but I just did max strict PU each round to failure, for a total of 24.

  2. 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…

  3. BS: 225
    WOD: Lvl 2 6:02

  4. BS: up to 315
    WOD: 5:03 (pullups on rings, rather than bar, to be gentler to injury)

  5. No BS.
    WOD: 6:55.

  6. BS: 149
    WOD: 7:11 (rr)

  7. BS: 275 (failed at 285)

    WOD: 7:39 RX

  8. 266 (288 fail)
    4:39 rx

    1. That’s an amazing time.

  9. 5×5 BS @ 225
    4:08 Rx

  10. 175 (285 fail) – holy lost a lot of strength!!
    4:41

    1. Phew, Meg! nice time!

    2. well that’s quite the jump in weight, my dear! 😉

  11. PR 291 back squat
    4:37 Pull-ups and Wall Ball 20#
    10,8,6,4,2

  12. 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!

  13. Zercher and light back squats (55#), due to knee stuff.
    Around 7 min for Wod (Level 1, red band pu’s, goblet squat (15#))

  14. BS: Worked up to 145 then down to 115 (I think) to concentrate on improving depth.
    WOD: 11:08 (lvl 2) rx

  15. no BS…..just like Seth! ha!
    WOD- 6:30 RX

  16. BS: 220#
    WOD: 6:41 rx

  17. BS – up to 199
    WOD: 5:24 rx

  18. BS- 149#
    WOD- 7:11 (scale: RR)

  19. BS: 195#, rep at 205# was too shallow to count so I missed a PR 🙁
    WOD: 5.21, rr, 14# wb

  20. BS: 125# (lighter weight to work on mobility and form)
    WOD: 4:30 L1

  21. BS 135
    5:53 WOD, rr

  22. bs to 255
    6:52 sub GHD situps for pullups (hands)

  23. BS: 243
    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

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