Monday Workout: Back Squat, 5 Rounds

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STRENGTH

Back Squat, build to a 7RM in 15 minutes

Notes: Warm up smart to your attempt at a 7RM – i.e. don’t do a set of 7 unless it’s a test set.

WOD

Level 1

4 Rounds for Time:

  • Hang Power Clean x 4
  • Burpee x 8
  • V-Up x 12

Level 2

5 Rounds for Time:

  • Power Clean (165/115) x 4
  • Burpee Over the Bar x 8
  • Toe to Bar x 12

Notes: 2-footed takeoff and landing for OTB burpees.

ANNOUNCEMENTS/UPCOMING EVENTS

1. Due to a scheduling conflict, the Park WOD is moved up to June 21!  See the FB Event for more info!

2. Join us at Fridays After Five on June 19! More info HERE.

3.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

7 thoughts on “Monday Workout: Back Squat, 5 Rounds

  1. Ab and lat work
    Wod (not for time)
    4 rounds:
    25DUs
    10 burpees
    12 sit-ups

  2. 135#
    7:07 (115#, burpees, v-ups) feeling a little ehh today

  3. Bench press: 1*185, 1*205, 2*225
    WOD: 8:48, @135.

    1. That was fast, Kyle.

  4. BS: 205# …with shaky form

    WOD: 8:07 (subbed v-ups for T2B)

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