Friday Workout: Back Squats and 4 Rounds For Time

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STRENGTH

Back Squat, 3-3-3 at 31X0 Tempo

WOD

Level 1

4 Rounds for Time:

  • Dumbbell Push Press x 5
  • V-up x 10
  • Jump Rope Single under x 50

Level 2

4 Rounds for Time:

  • Handstand Push-up x 5
  • Toe to Bar x 10
  • Double Under x 50

Notes: If possible, go to a deficit on the handstand push-ups by using paralletes and/or plates.

14 thoughts on “Friday Workout: Back Squats and 4 Rounds For Time

  1. BS: 75#
    WOD L1: 4:52 (20#dbpp, su’s on 1 leg)

  2. c’ville burn: Part: 106 (34# sb, du’s, 35#kbs), Part 2: 5 rds + 8 WBs (14# wb, 20″ box)

  3. BS: 185, 205, 225
    WOD: 5:16 rx

  4. BS 185, 205, 225
    4:09*
    All unbroken except I tripped up on the 48th rep of the second set of DUs. I was feeling pretty good about that until Jess F and Elizabeth no rep’d all my HSPU for keeping my foot in the same place on the wall – or something – so I’ll leave an * by the time.

  5. 185, 205, 225
    6:16 parallette abmat

  6. Burn: 160 rx, 6rds + 10 24″ box
    WOD: 165#, 10:54 2 ab mats + 10lb plate

  7. BS: 135,165,180
    WOD: 5:50 (w/ 1 abmat)

  8. scaled HSPU to 3 and no deficit
    6:23

  9. BS: 95
    WOD: 5:35 (20# dbpp for HSPU)

  10. BS: 145
    WOD: 5:44 (2 abmats)

  11. BS: 121, 131, 143
    WOD: 7:06 (2 abmat HSPU)

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