STRENGTH WOD
Level 1
4 Rounds for load and total working time:
- Back Squat x 5
- Box Jump Step Down (20/12) x 5
- Row x 250m
Rest exactly 2 minutes between sets
Level 2
5 Rounds for load and total working time:
- Back Squat x 5
- Box Jump Step Down (30+/24+) x 5
- Row x 250m
*Notes: Rest exactly 2 minutes between sets. Go for a heavy set of 5 on the back squat, and add weight per set if possible. Go higher on box jump if possible, and set up a 12 or 18 inch box to the side so that it is safer/easier to step down quickly and efficiently.
C’ville Burn : (That was one hour well spent!)
Workout:: 22:38
WOD: Working time 9:51 (total time 17:51). 135# and 32″
Burn: 20:07 rx
9:11 Working Time, 185#, 32″ Box
Apologies to my 6am-ers! I misread “working time” as “total time.” Whoops!
cville burn: 26:44 (row, knee pu’s, 20#kb)
WOD: working time 9:34 (total 17.34), 135, 30″
14:26 working time. sub’d bench for squat at 205 (squatted yesterday), 39″ box jump. maxed at 48″ box jump, missed at 49.5″.
actually that’s total time
Burn (AM): 19:38 @ 53#
WOD (PM): 8:53 @ up to 225# BS, 37″ box
WOD: 9:45 @ 155#, 30″
WOD @ 10:00, 135#, 30″ box
WOD: 8:48 (75#, 26″)
Not sure of my WOD time but
Rx Box height for the jump and 315 for my squat
8:34 @ 135,145,145,155,155# back squat and 24′ box jumps with 45# plate on top of the box
8:15 @ 165# squat and 30″ box
11:06 @ 155# squat and 30″ box
8:35 @ 225 BS and 30″ box jumps with 25# or 45# plate (don’t remember)
9:00 working time, 225, 34″
8:15 (105#, 26 box)
8:06 @ 185# squat and 30″ box
9:51
BS: 205#
BJ: 30in.+2 45# bumpers (38in.?)