Monday Workout: Squatting, Rowing, Crawling, and Jumping

tate fs

Strength

3 alternating sets of 8 reps each:

  • Front Squat @ 21X1
  • Ring Row @ 21X1

WOD

Level 1

3 rounds:

  • Bear Crawl the Mat
  • Single-Under x 75

Level 2

5 rounds (wear a weighted vest if scaling up):

  • Bear Crawl the Mat and Back
  • Double-Under x 50

Cool-Down

  • Trainer’s Choice of Ab Exercise

14 thoughts on “Monday Workout: Squatting, Rowing, Crawling, and Jumping

  1. Front Squats with 25# KBs
    WOD: 7:45 (Lvl 2 w SU)

    Man, I remember how hard those Bear Crawls were during On-Ramp. Today they felt like a Bear Jog. Functional Fitness-You got that right!

  2. At home this morning. Did it fasted, and started only about 15 minutes after waking up – a Panther-style assault!

    10 rounds of:
    10 Kettlebell Swing (Russian)s, 53 lbs
    10 Chest-to-bar Pull-ups
    10 Push-ups

    15:45

  3. 9:38 DU/SU – mostly SU

  4. 65# for FS
    8:17 – 5 rounds, su’s

  5. FS: 89#
    WOD: 7:26 (not a great double under day)

  6. Yesterday at home. On the road today.
    Barbell Mile: all exercises, including the “runs” with a 45 lb barbell.

    25 x Back Squats
    25 x Front Squats
    25 x Overhead Squats
    Run 400 meters
    25 x Shoulder Press
    25 x Push Press
    25 x Push Jerk
    Run 400 meters
    50 x Squat Cleans
    Run 400 meters
    50 x Snatches
    Run 400 meters

    35:02 Rx

    Did it August with a sandbag for the run portion and it was much easier to run with a sandbag than a barbell. Running with the barbell made me feel like the victim of a Kung Lao Fatality so I was about 3 minutes slower than in August.

    http://youtu.be/MzGi2xJd92U

    1. Wow. Fatalities have gotten a LOT more intense since my Mortal Kombat 1 days.

  7. FS: 121
    WOD 9:56

  8. FS: 45# bar with 15kg, too tired to do math
    WOD: 15:55, 3 rds, du’s

  9. FS- 95#
    WOD- 8:28 L2

  10. FS – 115#
    WOD – 6:57

  11. FS: 45# (back/hip pain persists)
    WOD: 6:29

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