Thursday Workout: Back Squats, Wall Ball/Push-up Sets with Rest

The first of our three upcoming Bring-A-Friend Days is next Wednesday, April 29!

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STRENGTH

Level 1

Box Squat, 7×7 at light weight working on form

Level 2

Box Squat, 7 sets of 7 reps (heavier than last week), rest 90 seconds between sets

Notes:  For Squats, shoot for around 40-50% or your 1RM, or ~5-10# heavier than last week.  Focus on speed.

WOD

Level 1

3 Total Sets:

  • Wall Ball (14/8) x 30
  • Box Push-up x 10
  • Rest 3 Minutes

Level 2

3 Total Sets:

  • Wall Ball Unbroken (20/14) x 30
  • Push-up x 10
  • Rest 3 Minutes

Notes: Make sure you are hitting full depth and the 10′ target on your wall ball reps. Scale as needed.

POST YOUR SCORES TO THE COMMENTS!

ANNOUNCEMENTS/UPCOMING EVENTS

1.  If you missed the announcement, read about what’s going on at CF Charlottesville in the next couple of months!!  

3 thoughts on “Thursday Workout: Back Squats, Wall Ball/Push-up Sets with Rest

  1. Box Squat: 75
    WOD: 1:27; 1:22; 1:22 (combination of rx pushups and knee pushups)

  2. 135#
    1:08, 1:09, 1:11

  3. Box S: 85
    Wod: 1:21, 1:17, 1:17. But I did knee push ups!

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