Monday Workout: Squats, 1 Min Intervals

STRENGTH

Back Squat, Build to a 7RM in a few sets, then 85% x 7 x 2

WOD

Level 1

3 Total Sets:

  • Max Rep Dumbbell Clean and Press x 1 Minute
  • Max Rep Wall Ball to 9′ x 1 Minute
  • Max Rep V-Up x 1 Minute
  • Rest 2 Minutes

Level 2

3 Total Sets:

  • Max Rep Ground to Overhead (165/115) x 1 Minute
  • Max Rep Wall Ball (20/14) x 1 Minute
  • Max Rep Toe to Bar x 1 Minute
  • Rest 2 Minutes

Record Total Reps

 

ANNOUNCEMENTS/UPCOMING EVENTS

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

2. 4th of July Schedule Update!  We will have make-up/open gym classes at 9am and 10am on 4th of July only – all other classes are canceled.  If you are doing the C’ville Strength programming, you can come in during this time to lift in the lower room.  There will be a suggested Team WOD on this day, so come at 9 or 10 to get set up and do the workout or make up a WOD from the week. Thanks!

6 thoughts on “Monday Workout: Squats, 1 Min Intervals

  1. Air squats and ab work
    Wod: 35# high hang snatch (25/rnd); 10# wb (20/rnd); t2b ( 9,8,8)

  2. 7RM: 130#, 85%: 110#; WOD: 160 reps (85# GTO, V-ups)

  3. 7RM- 155#, then, 135# twice

  4. Squats:
    7RM: 205#
    2×7 @ 85%: 175#

    WOD: 121 Total Reps (45, 38, 38)

  5. 90kg
    WOD: 40 + 40+ 42 = 122
    120# G2O, 25# WB, 15# V-up

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