Monday Workout: Back Squat, Wall Ball, Pull-up, PS

“Deadlifts For Derek” is less than a week away!  On November 1, we will open up the gym all day for our fundraiser WOD to raise money for the UVA Cancer Center in honor of Derek and his family.  If you haven’t registered for the WOD or donated, please visit our website for more information about the event and how you can get involved!

STRENGTH

Back Squat, 2-2-2, building each set as able (start around 75-80% of a 1RM)

WOD

Level 1

3 Sets for Total Working Time:

  • Wall Ball to 9′ x 20
  • Ring Row x 15
  • Dumbbell Snatch x 10 (5/side)
  • Rest 1 Minute

Level 2

3 Sets for Total Working Time:

  • Wall Ball (20/14) x 30
  • Pull-up x 15*
  • Power Snatch (115/85) x 10
  • Rest 1 Minute

*”Competition” level – scale to chest to bar pull-ups

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. See our Facebook Events Page to see everything that’s going on in the coming month!

2. “Deadlifts for Derek” is Live for Registration and the WOD has been announced!  Check it out HERE and register or donate today!

4 thoughts on “Monday Workout: Back Squat, Wall Ball, Pull-up, PS

  1. BS: 170#
    WOD: 11:21 (65# PS)

  2. BS- 155
    WOD- 10:27 w/ 55# and pull-ups

  3. BS: 135
    WOD: 10:29 (banded pull-ups, 65# snatch)

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