Friday Workout: Back Squats, Front Rack Lunge, HSPU and DUs

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Back Squat, 2-2-2-2-2, rest 2-3 minutes between sets


Level 1

3 Rounds for Time of:

  • Dumbbell Lunge (45/35) x 5/side
  • Box Push-up x 10
  • Single Under x 70

Level 2

3 Rounds for Time of:

  • Front Rack Lunge (155/105) x 5/side
  • Handstand Push-up x 10
  • Double Under x 35


We are hosting lululemon athletica Charlottesville tomorrow (Saturday) at 9am for a complimentary C’ville Burn session!  Check out the Facebook event and RSVP if you want to join!  Max 20 spots.  We still have a regular class schedule on Saturday, August 10.

10 thoughts on “Friday Workout: Back Squats, Front Rack Lunge, HSPU and DUs

  1. Yikes! I found my “before” picture.

  2. BS: 245#
    WOD: Lunge 135# / 7 HSPU / 35 DUs = 6:58

  3. BS: 120kg/264# (low bar)

    WOD: 5:45 rx except 1abmat for HSPUs (been a long while since I’ve done these, wanted to do them strict and unbroken).
    First 2 rounds unbroken then had to break up HSPUs on final round to 5-3-2 and the DUs had a few breaks, as well.

  4. BS: 102 KG (3×5 linear progression)
    WOD: 7:46 scaled HSPUs to 5


      Saw a flyer for this in the gym on 8/24 or 8/25 and would like to get a team together.

  5. BS: 135,155,185,195,205
    WOD: 5:53 (105#, 5 hspu w/ 1 abmat)

  6. BS: 111
    WOD: 4:40 (65#, 30″ box hspu, du)

  7. BS- 145
    WOD- 7+ w/ 65#, rx rest except 5 only HSPU
    in 2nd round, messy otherwise…

  8. After squatting heavy yesterday, not setting any records today
    Up to 275×2

    7:14 WOD scaled down to 135# bar and up to parallette deficit strict HSPUs

  9. BS- up to 221
    WOD- completely forgot. 7ish? did 53#kb lunges instead of barbell

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