Monday Workout: Back Squats and a Bodyweight WOD



Back Squat, 4-3-2-4-3-2

Notes: Wave load to heavy double, rest 2 minutes between sets


Level 1


  • Ring Row x 6
  • Push-up x 9
  • Abmat Sit-up x 12
  • Air Squat x 15

Level 2


  • Pull-up x 6
  • Push-up x 9
  • Abmat Sit-up x 12
  • Air Squat x 15


We Are Wrapping Up Our 10th Nutrition Challenge – Let’s Celebrate!!

At 5:00 PM on Sunday, November 9th we will host our end of the 8-week Nutrition Challenge at the gym. Anyone is welcome to come to the Paleo Potluck, even if you did not participate in the challenge! Bring snacks, appetizers, entrees, or desserts, as long as they emphasize good-quality real food (meat, fish, veggies, fruits, nuts, seeds, etc.) and skip out on the bad stuff (processed sugar, gluten, etc.). We will supply utensils, plates, bowls, and paper towels. Bring your own beverage. RSVP HERE!


We are heading down to ZwackerZ Paintball on Sunday, November 16 to play paintball! This is going to be a lot of fun, even if you’ve never played before! The place is about 35 miles south of Charlottesville in Dillwyn, VA. We’ll meet up at the gym to carpool that morning around 10am. The venue is open from 11am-5pm so feel free to bring snacks or lunch with you.  RSVP HERE or write your name down on the sign-up sheet in the gym

14 thoughts on “Monday Workout: Back Squats and a Bodyweight WOD

  1. Cville Burn workout:
    WOD: (same as above) 9+3 sub ring rows for pullups
    2nd WOD– AMRAP10: 9 KBS#@40#; 12 BJ; 20 lunges: 5 rounds

  2. strength: 145#
    WOD: 5+2 (went to 3 pull ups/rnd on round 3)

  3. BSq: 195
    WOD: 9+2

  4. Didn’t feel up to weighted squats today so I did the WOD at home – subbed jumping pull-ups


  5. up to 245#
    9 + 20

  6. BS: 185, 205, 225, 235
    No WOD

  7. No squats
    Romanian DLs instead, same rep scheme, wave-loaded (85, 95, 105, 95, 105, 115)
    WOD: 7 + 6

  8. WOD- 9 + 4
    Abmat sit-ups were 1/2 effort, due to back

  9. 165-175-185-175-185-195
    8 or 9 rx

  10. No squats.
    7+27 rx

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