Squat day


Kirstie Young | 04/11/2018 | 6

We’ve got a flip for you today. The workout first to get you hot and ready to lift. On days like this, we’ve stayed in the 8 minute range for the workout. Today’s was too good to shorten so we have an awesome AMRAP 12 of wall balls and burpees over dumbbell. The rep scheme ascends every three rounds. Your score is your rounds completed.

After all that we have back squats x5. You’ll be nice an hot so get heavy. Once you reach your heaviest set cut in half and we’re going to do 5 sets of jumping squats on the clock. If you’re a real trooper don’t re-rack the bar in between.

It’s good one folks. I hope you guys have fun!

AMRAP 12
3 Rounds
7 Wall balls (14/10)
7 Burpees over DB

3 Rounds
9 Wall balls
9 Burpees over DB

3 Rounds
11 Wall balls
11 Burpees over DB

Strength:
Back squat x5

-Then-

EMOM 5
5 Jumping back squats @ 50%
**Bonus: No re-rack


6 comments for “Squat day

  1. JoshMc says:

    WoD: 9 (rounds) +20 @ 14# WB
    Str: 165#, dropping to 85# for the EMOM. Legs were pretty fried.

  2. Ben B says:

    WOD: 9 + 13
    Back Squat: 185# x 5

  3. Niki Brown says:

    WOD: 9+14 RX
    STR: 175# / 95#

  4. Jon says:

    WoD: 9 + 21 Rx
    Str: 175# / 95#

  5. JoshMc says:

    Nice!

  6. Nadav says:

    WOD: 7+17 @14#
    STR: 165# then 85#

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