Monday Workout: Back Squats and 4 Rounds of HSPU, Box Jumps, and Front Squats

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STRENGTH

Back Squat, 3-3-3 at 80% (same weight across 3 sets)

During rest periods, practice handstand holds against wall (belly or back to wall) or work up to variation for the workout.

WOD

Level 1

4 Rounds for Time of:

  • Push-up x 10
  • Box Jump Step Down (18/12) x 10
  • Goblet Squat (45/25) x 10

Level 2

4 Rounds for Time of:

  • Handstand Push-up x 10
  • Box Jump Step Down (24/20) x 10
  • Front Squat (135/95) x 10

Notes: Consider scaling reps on HSPU (i.e. 5-10 per round) if necessary.

16 thoughts on “Monday Workout: Back Squats and 4 Rounds of HSPU, Box Jumps, and Front Squats

  1. BS: 135#
    WOD: 8:03
    5 HSPU/rd- rd 1&2 w 2 abmats/3&4 w 3, 20″ Box, 65# FS

  2. BS: 130#
    WOD: 8:27
    5 box hspu w/ blocks/rd, rest rx

  3. 133#
    6:34 85#, 2 abmat HSPU

  4. BS: 150
    WOD: 7:49 (2 abmats, 95# rd 1, 85# rds 2-4)

  5. BS: 185/205/225
    WOD: 9:59

  6. Strength 205#
    WOD 6:57 @ 115#, 5 HSPU/rd

  7. Squats: 235
    WOD: 10:41, 10 knees-on-box push-ups and 115# front squats.

    Regardless of how hungry you are, don’t eat tuna as a pre-WOD snack if handstands are involved.

  8. 205#
    WOD: 9:41 (1 abmat HSPU, 115# FS)

  9. BS: 100#
    WOD: 7:47 (box hspu w/ paralettes; 55#)

  10. FS- 125#
    WOD- 8:38, 85#, 10 HSPU to full depth, 1 abmat

  11. 185,180,180# back squats with 5 hspus btwn sets

  12. BS @135#
    WOD 7:50 (FS @85# rounds 1-2, @65# rounds 3-4)

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