Archive

Posts Tagged ‘back squats’

Monday 08/25/14

August 25, 2014 Leave a comment

Back squat 5×2 @ 90%

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For Time – “Randy’s Friday Forty”:
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Only seems fitting to do the last WOD that Randy ever programmed at the gym
before he left…still in shock.

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40 Shoulder Press 95/65
40 Kettle Bell Swings 53/35
40 Double Unders
40 Pull Ups
40 Back Squats 135/95


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Randy Teaching
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For those of you not on Facebook, Randy Malikowski did not return after going for a walk on Dog Track Road in Pensacola, FL without identification, wallet, keys, or cell phone. He has been missing since Saturday, 23 August 2014 at approximately 9:20am. Please call 850.261.2024 or 850.266.4267 if you’ve seen or heard from him. Escambia County Sherriff’s Office also has a BOLO out and they can be reached at 850.436.9630.
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Monday 07/14/14

July 14, 2014 Leave a comment

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Back squats 3×5 @ 90%

 

 

WOD

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For Time 10-1:

Deadlifts (75 lb / 115 lb)
Push press (75 lb / 115 lb)
Back squats (75 lb / 115 lb)

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deadlift

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Categories: WOD Tags: , ,

Monday 05/19/14

May 19, 2014 Leave a comment
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Back Squat 3×5 @ 70% of one rep max
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WOD

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AMRAP – 12 Minutes:

 

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5 Back squats 45% of  1 one rep max

10 Burpees over the bar

 

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Scale / sub as needed.  Post total rounds / time to comments
Or your Beyond the White Board account.

 

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Categories: WOD Tags: ,

Friday 6/15/12

June 15, 2012 Leave a comment
Hang Power clean + split jerks x2 + hang clean x 3
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WOD
Run 800 meters
70 sit ups
60 back squats
50 Push ups
40 walking lunges
30 pull ups
20 hang power cleans
10 chest to overhead
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Scale / sub as needed.  Post total time to comments.

Thursday 4/12/12

April 12, 2012 Leave a comment

Mobility
Femur through the butt

Strength / Skill
Find one rep max for back squat

WOD

AMRAP in 18 minutes
5 Wall Climbs
5 Back Squats (use 60% of 1 rep max)
10 Sit-ups
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Scale / sub as needed. Post total time to comments

 

Categories: WOD Tags: , ,

Friday 2/17/12

February 17, 2012 Leave a comment

Mobility
Shoulders

Skill/Strength
Row 500 meters for time

WOD
4 min. AMRAP:
5 Overhead Squats (65 lb /95 lb)
15 Sit-ups

Rest 2 minutes then:

4 min. AMRAP
5 Back Squats (65 lb / 95 lb)
15 KB Swings (35lb / 55 lb)

Scale / sub as needed.  Post total time to comments.