Monday Workout: Back Squats, Row 500, Double Unders, Thrusters, and Toes To Bar

1391698_10151657524066751_971985092_n

STRENGTH

Back Squat, 3 x 5 sets

*Add weight per set – make small jumps and work up to a heavy set of 3

WOD

Level 1

In 3 Minutes:

  • Row x 500m
  • Max Rep Jump Rope Singles in Remaining Time

Rest 2 Minutes

AMRAP 5:

  • Dumbbell Thruster (35/20) x 10
  • V-Up x 10

*Record 500m time, jump rope reps, and number of rounds on AMRAP

Level 2

In 3 Minutes:

  • Row x 500m
  • Max Rep Double Unders in Remaining Time

Rest 2 Minutes

AMRAP 5:

  • Thruster (95/65) x 10
  • Toe to Bar x 10

*Record 500m time, double under reps, and number of rounds on AMRAP

Tips: Treat 500m row as a 90-95% effort (hard pace but not all out), and save a little in the tank for the AMRAP.

ANNOUNCEMENTS

Sunday Recipes

Joe is helping to bring back the Sunday Recipe section, and wants your input!  If you didn’t see the post on our home page, check it out HERE.

End of the Year Party!

The End of the Year Awesomeness Party will be held on December 7, so save the date!  Time and Location TBA, so stay tuned to Facebook for event details.

15 thoughts on “Monday Workout: Back Squats, Row 500, Double Unders, Thrusters, and Toes To Bar

  1. Squats: 135, 225, 275, 315, 315
    WOD: 4+1 (had to get that 1)

  2. snatches to 155
    1:45 or so, 110
    4+6

  3. Squats: 80, 80, 81, 83, 83kg
    WOD: ~2:03 + 79 DUs, 2 + 8.5 Rx
    (0.5 = weight left shoulders, but didn’t get lock out 🙁 )

  4. BS: 135, 145, 150, 155, 160
    WOD: 2:12 row, 65 DUs, 3 + 7 Rx

  5. Squats: 4 @ 135, 145
    WOD: 1:58 row, 30 DU, 3+ 10 rx

  6. 205 – 255
    52 du, 4 rds

  7. Squats: 3 @ 105, 2 @ 110
    WOD: 2:07 row + 43 SUs, 3+ 7 35#

  8. BS: 135,155,165,175,185
    WOD: 2ish row, 65 double unders, 3+10rx

  9. Squats: 185, 225, 245, 255, 265
    WOD: 1:36 row, 41 doubles (kept tripping); 2+8 rounds

  10. BS: Up to 264
    WOD: 105 DUs, 3 + 11

  11. BS: 105#
    Row 2:15; 67 SU; 3+10

  12. 205-245
    1:45 Row, 109 DU
    4+5

  13. Squats- up to 205, then down to 185 to work technique
    67 DU
    4+5

  14. BS: 4×3 @ 142kg

    Wod: 90 dus/ 4+11 rx

  15. BS: 95, 115, 125, 135, 145
    WOD: row 2:02, 30 DUs, 2+18rx

Leave a Reply

Your email address will not be published. Required fields are marked *

search previous next tag category expand menu location phone mail time cart zoom edit close