Thursday Workout: Back Squats, KBS, Sandbag Squat, Run

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STRENGTH

OTM 10:

Back Squat x 1

Start around 50% of your 1RM and build EACH set until you get to a heavy single, NOT a max for the day. Goal is to finish somewhere around 80-90% of your 1RM depending on how you’re feeling. If sharing a rack with a partner, do your best to keep on the every minute schedule but don’t rush your sets.  Compare to here

WOD

Level 1

3 Rounds for Time:
  • Russian Kettlebell Swing x 15
  • Sandbag Squat x 15
  • Run x 200m

Level 2

3 Rounds for Time:

  • Russian Kettlebell Swing (70/53) x 20
  • Sandbag Squat (50s/30s) x 20
  • Run x 250m

*Sandbag can be placed in front rack or on back for squats

Cash Out

Hit calf/achilles area with lax ball or foam roller

ANNOUNCEMENTS

  1. Schedule Update: Gymnastics class this Friday is cancelled.  See Front Desk for up-to-date schedule.
  2. March Social Media Madness is ON!  Check the post here for details.  Also, if you are posting to Instagram but have a closed account, please letScott know so that we can request to follow you on Instagram otherwise we won’t be able to see your posts!!

2 thoughts on “Thursday Workout: Back Squats, KBS, Sandbag Squat, Run

  1. Back squat to 215#
    WOD: 9:28 @57#

  2. BS: up to 165#
    WOD: 10:35 Rx

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