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

  1. G2O – 10 @220#
    Calories – 51

    1. #220 like a boss

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

  3. 10 g2o @ 85#
    Row- 46 cal.

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