Monday Workout: Back Squat, Masters/Teen Event

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STRENGTH

Back Squat, 5 sets of 3 reps, aim for 80-90% of 3RM

WOD

Masters 40-44 and Masters 45-45

3 rounds for time of:

  • 100 double-unders
  • 7 hang power clean and jerks (185 / 115 lb.)

Masters 50-54

 3 rounds for time of:

  •  100 double-unders
  •  7 hang power clean and jerks (165 / 105 lb.)

Masters 55-59

 3 rounds for time of:

  •  70 double-unders
  •  7 hang power clean and jerks (135 / 95 lb.)

Masters 60+ and Teens 14-15

 3 rounds for time of:

  •  50 double-unders
  •  7 hang power clean and jerks (135 / 95 lb.)

Teens 16-17

 3 rounds for time of:

  •  70 double-unders
  •  7 hang power clean and jerks (185 / 115 lb.)

Notes: Scale as needed – do 2x double unders for singles, or do 1x double unders for singles plus 1 burpee for every 10 reps of double unders (i.e. 100 singles + 10 burpees).

ANNOUNCEMENTS/UPCOMING EVENTS

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

5 Comments on “Monday Workout: Back Squat, Masters/Teen Event

  1. BS: 55#, 70#, 85# (3sets of 5)
    WOD: 10:24 or 43 :/ (75#, DUs /rnd: 50, 70, 100….DUs came back during the wod :))

  2. BS- 135#
    WOD- 9:19 @ 85# (should have gone up to 95#), 70 DU’s

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