Monday Workout: Back Squats, Handstand Push-ups, Thrusters, Double Unders

Please help us improve the gym and serve you better by filling out this survey today!

STRENGTH

Back Squat, 3-3-3

WOD

Level 1

5 Rounds for Time:

  • Dumbbell Thruster moderate/heavy x 6
  • Hand Release Push-up x 6
  • Jump Rope Single x 40

Level 2

5 Rounds for Time:

  • Thruster (135/95) x 6
  • Handstand Push-up x 6
  • Double Under x 20

ANNOUNCEMENTS

Old Rag Hike!

Join us for a day of hiking at Old Rag Mountain on Sunday, October 19th. This is one of the most popular hiking trails in the area with amazing views and a fun rock scramble!   RSVP on Facebook

If you want to carpool plan to be at the gym by 8:30am so we can get to the trail by 9:30am and have lunch at the top. So please remember to dress accordingly for the day and to bring drinks, snacks, and a lunch with you. There is a parking lot area designated near the start of the trail, but as it is a popular trail carpooling is encouraged.

You can check out this link for more information about the trail:http://www.hikingupward.com/snp/oldrag/.

10626452_10101960459475369_428937712821797214_n

14 thoughts on “Monday Workout: Back Squats, Handstand Push-ups, Thrusters, Double Unders

  1. BSq: 205
    WOD: 7:10 @ 125; FS.

  2. BS: 85, 135 x 2
    WOD: 10:24 (6 air squats/6 push press @ 75#, 2 abmat HSPUs)

  3. BS: 3 x 135, 3 x 185, 3 x 185, 3 x 195
    WOD: 9:49 (115# thrusters, 40 SU)

  4. BS: 175,185,185
    WOD: 10:07 @ 85#, 1 abmat

  5. 145
    8:11 @ 75# two abmats

  6. BS: 85#
    WOD: 9:54 [55#, 2 abmats]

  7. 175
    9:22 @ 85

  8. BS: 135, trying to take it easy on the knee
    WOD: 8:50? @ 65#, pushups w/ knees on box and 10 single, single doubles.

  9. 8:23 @95#, Ring Push Ups

Leave a Reply

Your email address will not be published.

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