Wednesday Workout: Back Squat, AMRAPs

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STRENGTH

Back Squat, 4 x 4 at 70-80%, rest 1-2 minutes between sets

WOD

Level 1

6 Minutes:

Burpee x Max Reps in 3:30 (move on to hang clean and jerk if you finish 50 before this time)
Hang Clean and Push Press x Max Reps in Remaining Time (2:30)

Rest 3 Minutes

AMRAP 3:

Row for Max Calories

Level 2

AMRAP 6:

Burpee Over the Bar x 50
Ground to Overhead (155/105) x Max Reps in Remaining Time

Rest 3 Minutes

AMRAP 3:

Row for Max Calories

Notes: Can sub 800m run for max calorie row if it’s not raining out (400m for L1). Record # of ground to overhead reps on first part, and number of calories rowed on second part. For L1, record # of burpees and # of ground to overhead.

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7 thoughts on “Wednesday Workout: Back Squat, AMRAPs”

Joe September 30, 2015 — 11:03 am

G2O – 10 @220#
Calories – 51

1. ope September 30, 2015 — 5:44 pm
  
  #220 like a boss
  
andy September 30, 2015 — 2:05 pm

11
63 cals

1. andy September 30, 2015 — 2:06 pm
  
  235 squat
  
ope September 30, 2015 — 5:44 pm

245#
12
58 cal

Lex September 30, 2015 — 5:55 pm

BS: up to 155#
WOD 1: 17 @ 85#
WOD 2: 37

martha September 30, 2015 — 7:29 pm

10 g2o @ 85#
Row- 46 cal.