December 1, 2015December 1, 2015jhannafitness4 Comments

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”

Lex December 2, 2015 — 7:46 am

BS: 99×2, 121×2, 132
WOD: 12:55 @ 85#

Reply
Mike P December 2, 2015 — 9:27 am

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

Reply
Hannah D December 2, 2015 — 12:56 pm

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

Reply
Calder Hannan December 2, 2015 — 9:40 pm

BS: 275#
WOD: 11:14

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