November 9, 2014November 9, 2014jhannafitness12 Comments

Monday Workout: Back Squat and an AMRAP

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”

JROB November 10, 2014 — 8:29 am

3rds+4

Reply
Melinda November 10, 2014 — 9:07 am

BS: 70kg
WOD: 3+200m run

Reply
Old Derek Young November 10, 2014 — 1:23 pm

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

Reply
ope November 10, 2014 — 6:39 pm

250#
2 + 30

Reply
Martha November 10, 2014 — 7:13 pm

2 + 13

Reply
Taylor November 10, 2014 — 7:38 pm

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

Reply
anavatsyk November 10, 2014 — 7:48 pm

2 + 30

Reply
Lex November 10, 2014 — 8:10 pm

2 + 200m + 1 WB

Reply
1. Lex November 11, 2014 — 10:35 am
  
  (45# Russian swings)
  
  Reply
morgan November 10, 2014 — 8:40 pm

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

Reply
Stephanie November 11, 2014 — 1:31 am

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

Reply
Jess A. November 11, 2014 — 4:32 pm

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

Reply