Monday Workout: Split Squats and a Barbell Complex

STRENGTH

Dumbbell Split Squat (Rear Foot Elevated), 8/leg x 3 sets, 3010 Tempo

WOD

Level 1

AMRAP 5:

  • Dumbbell Hang Power Clean (35/20) x 10
  • Dumbbell Push Press (35/20) x 10
  • Dumbbell Squat* (35/20) x 15

*Keep Dumbbells in front or on shoulders in front rack position

Level 2

AMRAP 5:

  • Hang Power Clean (115/85) x 10
  • Push Press (115/85) x 10
  • Back Squat (115/85) x 15

21 thoughts on “Monday Workout: Split Squats and a Barbell Complex

  1. SS: 30#
    WOD: 2+10, 100#

  2. SS: 20#
    WOD: 3+1 @ 70#

  3. 55# SS, these were hard!

    2+20

    Shoulder really not happy…

  4. SS 25#
    WOD 2+11 rx

  5. SS @bodyweight
    WOD: 2 + 20 (round 1 @75#, the rest at 55#)

  6. SS:40#
    WOD: 2+13 rx

  7. SS: 35
    WOD: 2 + 15

  8. SS: 25#
    WOD: 3 + 20 rx

    1. Just realized I did 75#, not 85# :(… forgot I grabbed a 35# bar womp womp

  9. SS: 25#
    WOD: 2 + 22 (65#)

  10. WOD: 2 + 20 (BS @ 45#, HPC&PP @ 115#)

  11. BS: 82 KG (linear progression) 3×5
    3+8 Rx’d

  12. SS: 30
    WOD: 2+22 (115, 95)

  13. SS: 15
    WOD: 4 of 5-5-10 (35)

    1. Actually SS was 10

  14. WOD: 2 = 21 (85#)

  15. 55#
    Wod – 3

    1. 55#
      Wod – 3 @rx

  16. SMS 20#

    45#
    3+1
    Unbroken

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