Wednesday Workout: Back Squat, 3 Rounds

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STRENGTH

Back Squat, 5 sets of 3 reps at 31X1 Tempo (full second pause in the bottom)

WOD

Level 1

3 Rounds for Time:

  • Dumbbell Hang Squat Clean x 10
  • Ring Row x 15
  • Box Jump Step Down (18/12) x 15

Level 2

3 Rounds for Time:

  • Squat Clean (135/95) x 10
  • Pull-up x 15
  • Box Jump Over (24/20) x 20

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4 thoughts on “Wednesday Workout: Back Squat, 3 Rounds

  1. BS: 99×2, 121×2, 132
    WOD: 12:55 @ 85#

  2. BS: 95, 135, 155, 175, 185
    WOD: 14:06 (did box step ups and step downs…saved my legs for the Squat Cleans)

  3. BS: 145#
    WOD: 10:53 (85#, RRs)

  4. BS: 275#
    WOD: 11:14

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