Monday Workout: Back Squat and an AMRAP

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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 thoughts on “Monday Workout: Back Squat and an AMRAP

  1. BS: 70kg
    WOD: 3+200m run

  2. 195#s of BS; 1 + 40 (20#WB, 53# KB)

  3. 175,185,195
    2 + 200m + 15 wall balls

  4. 2 + 200m + 1 WB

    1. (45# Russian swings)

  5. BS:105#
    WOD: 2 + 100 m [10# wallball, 30# kb]

  6. BS: 110-115-120#
    WOD: 2 + 200m (12# WB, 30# KB)

  7. BS: 265#
    WOD: 2 rds + 100m + 1 WB

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