Monday Workout: Back Squat 1RM, AMRAP 8

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Paintball was awesome today!

PRE-STRENGTH

Spend a few minutes doing glute activation exercises after warm-up (banded glute activation, hip bridges, etc.)

STRENGTH

Build to a 1RM Back Squat

Notes: Use the time today to build to a 1 rep max, and if you’re feeling good go for a PR!  15 minutes to work on strength.

WOD

Level 1

AMRAP 8:

  • 30 Single Unders
  • 3 Burpees
  • 15 Ring Rows
  • 30 Single Unders
  • 3 Burpees
  • 15 V-Ups

Level 2

AMRAP 8:

  • 30 Double Unders
  • 15 Chest-to-Bar Pull-ups
  • 30 Double Unders
  • 15 Toes-to-Bar

Notes: This WOD is 15.2b from the Granite Games Qualifier this past year. Consider scaling DU reps to 15 if you’re still working on the movement to allow you to keep moving.

EXTRA WORK (ON YOUR OWN)

  • 3 Sets: Handstand Hold x 30-45 seconds + 3-5 Deficit Strict Handstand Push-ups, rest as needed

OR

  • 3 sets of 5 Wall Walks with 3 second pause at top position

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

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7 thoughts on “Monday Workout: Back Squat 1RM, AMRAP 8

  1. 3 + 34 (5 strict pull ups, 15# vups)

  2. No BS,
    2 rounds + 85 reps + a gnarly tear…rx

  3. BS 215
    WOD: 3 + 32 rx

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