Wednesday Workout: Back Squat 3×3, AMRAP 20

Gymnastics Class is ON This Week – Friday at 545PM.  As always, check our schedule for up-to-date class info.

179

STRENGTH

Back Squat, 3-3-3, across

*use same weight across 3 sets (~75-80%). Rest 2-3 minutes between sets.

WOD

Level 1

AMRAP 15:

  • Run x 400m (or Row x 500m)
  • Push-up x 15
  • Jump Rope Single x 50
  • Burpee x 5
  • Abmat Sit-up x 25

*Elevate hands for push-ups if necessary

Level 2

AMRAP 20:

  • Run x 400m (or Row x 500m)
  • Handstand Push-up x 10
  • Double Under x 50
  • Abmat Sit-up x 25

*Consider scaling HSPU to 2x push-ups, or 2-3 wall walks per round.

4 thoughts on “Wednesday Workout: Back Squat 3×3, AMRAP 20

  1. BS: 150#
    WOD: 3 in 15:41 (15 regular PUs, rest Rx)

  2. 4+395m (15 push ups – cranky shoulders today)

  3. 225
    5+225rx

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