For Time:
10 Shoulder press (115/65)
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat
Tag Archive: back squat
Goal this morning was to not freeze.
4 RFT:
12 back squats, 135 lb (blanket on bar)
9 ring dips
6 handstand push-ups
1 rope climb
5 RFT:
5 Back squats (70% 1 rep max)
10 GHD sit-ups
A “chipper” is a longer workout, typically one round for time, that you just “chip away” at. Some say it’s a workout that, at the end, makes you feel like you feel like you were fed through a chipper. This is a scaled-down version of a mainsite chipper:
For time:
20 Wall ball shots, 15/8
20 Sit-ups
20 Box jump, 24/20″ box
20 Push-ups
20 Double-unders
20 Thrusters, 35/15 lb dumbbells
20 Pull-ups
20 Kettlebell swings, 1.5/1 pood
20 Dips
20 Burpees
20 Walking lunge steps
20 Knees to elbows
WOD1: Broken 5K
5 rounds, each for time:
1000m run
2 minutes rest
Try to keep your times on each round within 3-5 seconds. That means holding back a bit on the first couple of rounds and then pushing it hard in the later rounds.
The 1000 meters would be 2½ laps around the track–or you can go to runningmap.com and chart a course on the paved roads on campus.
This will give you a pretty good idea of what is a sustainable time for running a kilometer. This will help you set a goal for next Sunday when you’re running 5 of them consecutively. On the course, there will be markers every half-kilometer to help you pace yourself.
WOD2: Back to the Rack
AMRAP in 8 minutes:
10 back squats, 85/55 (that means 85 lbs for men, 55 lbs for women)
6 burpees
If you choose to do these two WODs on the same day, leave at least 3 hours between them.
WOD: Three runs
Run 400m (from JAFH side door, around parking lot)
Rest 2 min.
Run 800m (to second IA driveway and back)
Rest 3 min.
Run 1600m (touch a pylon at edge of Grand Mall and come back)
In-class SWOD: Back squat 4-rep max