Monday Workout: Back Squat and an AMRAP

10390434_10152318964771751_5631094469755098576_n

STRENGTH

Back Squat, 2-2-2

WOD

Level 1

AMRAP 10:

  • Run x 200m
  • Wall Ball to 9′ (14/8) x 15
  • Russian Kettlebell Swing (40/20) x 15
  • Run x 100m
  • Wall Ball x 10
  • Russian Kettlebell Swing x 10

Level 2

AMRAP 10:

  • Run x 200m
  • Wall Ball to 10′ (20/14) x 15
  • Kettlebell Swing (53/35) x 15
  • Run x 100m*
  • Wall Ball x 10
  • Kettlebell Swing x 10

Notes: *For 100m run, go out to the street (Belleview) and back.

ANNOUNCEMENTS

PAINTBALLLLL!!

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

12 Comments on “Monday Workout: Back Squat and an AMRAP

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s