Monday Workout: Back Squats, Row, Man Maker, Box Jump

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STRENGTH

Back Squat, 5-5-5-5-5 at 60-70% 1RM, rest 60 seconds between sets

Notes: Weight should be the same across all sets.  Weights will be increasing in future weeks, so don’t expect weights to feel too heavy this week.

WOD

Level 1

Row x 750m

Then, 5-4-3-2-1 Reps for Time of:

  • Man-maker
  • Box Jump Step Down

Level 2

Row x 1000m

Then, complete the following:

  • Man-maker x 5
  • Box Jump Over (24/20) x 10
  • Man-maker x 4
  • Box Jump Over x 8
  • Man-maker x 3
  • Box Jump Over x 6
  • Man-maker x 2
  • Box Jump Over x 4
  • Man-maker x 1
  • Box Jump Over x 2

Notes: Man-maker = Push-up + Row R + Push-up + Row L + Squat Clean Thruster (or Db PC + Thruster). Man-makers should be at challenging weight that still allows you to complete a proper row and get good lockout in the OH position.

ANNOUNCEMENTS

SuperFit Charlottesville is this weekend, Saturday June 14!

SuperFit Games is coming back to Charlottesville on June 14!  Did you know that the very first SuperFit Games was held at our old facility right here in Charlottesville back in early 2010?  SuperFit has grown to be a nation-wide competition platform, but it’s returning to its roots here in Charlottesville!  If you competed in the open you are more than ready for it, and here’s your chance to compete at home!  There is an RX and a Novice (scaled) Division.  We also need judges and volunteers for the event, and you can sign up to do that at the same registration link.  Please visit the SuperFit Charlottesville page for more information and details on how to register!  Please note that all Saturday classes will be canceled due to the competition.

12 thoughts on “Monday Workout: Back Squats, Row, Man Maker, Box Jump

  1. BS: 130#
    WOD: 12:00 (25#DB)

  2. 115#
    13:04 ? w/ 20# and step ups @20′

  3. 185#
    11:59 @45#

  4. BS- 125#
    WOD- 10:23 w/20#

  5. BS: 165#
    WOD: 11:34 @35#

  6. BS: 145#
    WOD: 10:19 @ 25#

  7. 165#
    WOD 15:25 @ 30# (subbed mile run for row, thanks Dave)

  8. BS: 120
    WOD: 9:59 @ 25#; sub 800 run

  9. BS: 185#
    WOD: 10:06 @ 45#

  10. BS: 115#
    WOD: 11:17 @20#

  11. BS: 115
    WOD: didn’t time it. Sub 800 run
    25#

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