back squat – Courage Fitness Durham

WOD for 010617

January 5, 2017SiteplicityDaily Workoutsback squat, double unders, muscle ups, snatch0

Segment 1: Snatch 65%/4 70%/4 75%/4 (80%/3) x 2 (85%/1) x 3 Segment 2: Back Squat 79%/4 84%/1 79%/4 87%/1 79%/4 90%/1 Segment 3: 10 Ring Muscle Ups 150 Double Unders 20 Squat Snatch (135/95) 150 Double Unders 10 Ring Muscle Ups

WOD for 120216

December 1, 2016SiteplicityDaily Workoutsback squat, pullups, row, wall ball0

Segment 1: Back Squat (75%/3) x 8 Segment 2: 4 Rounds: 25 Calorie Row 25 Wall Balls (20/14) 25 Chest to Bar Pullups

WOD for 112816

November 27, 2016SiteplicityDaily Workoutsback squat, double unders, power clean, snatch pull, toes to bar0

Segment 1: span data-sheets-value=”{“1″:2,”2″:”Snatch Pull\r\n(85%/3) x 4″}” data-sheets-userformat=”{“2″:5097,”3”:{“1″:0},”6”:{“1”:[{“1″:2,”2″:0,”5”:{“1″:2,”2”:0}},{“1″:0,”2″:0,”3”:3},{“1″:1,”2″:0,”4″:1}]},”8”:{“1”:[{“1″:2,”2″:0,”5”:{“1″:2,”2”:0}},{“1″:0,”2″:0,”3”:3},{“1″:1,”2″:0,”4″:1}]},”9″:1,”10″:1,”11″:4,”12″:0,”15″:”arial,sans,sans-serif”}”>Snatch Pull (85%/3) x 4 Segment 2: Back Squat (65%/8) x 3 Segment 3: AMRAP 15 minutes: 30 Double Unders 15 Power Cleans (135/95) 30 Double Unders 15 Toes to Bar

WOD for 112016

November 19, 2016SiteplicityDaily Workoutsback squat, handstand pushups0

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: 27-21-15 reps for time: Back squats (165/115) Handstand pushups

WOD for 111416

November 13, 2016SiteplicityDaily Workoutsair squats, back squat, hang power clean, muscle ups, snatch pull0

Segment 1: Snatch Pull (95% x 3) x 4 Segment 2: Back Squat (80% x 4) x 5 Segment 3: 3 Rounds: 50 Air Squats 7 Muscle ups 10 Hang Power Cleans (135/95)

WOD for 103116

October 30, 2016SiteplicityDaily Workoutsback squat, box jumps, burpees, row, snatch0

Segment 1: Snatch 3 at 60% 3 at 70% 3 at 75% Segment 2: Back Squat Triple at 80% Single at 85% Triple at 80% Single at 87% Triple at 80% Single at 90% Segment 3: 3 Rounds: 500m Row 12 Burpees 21 Box Jumps (24/20)

WOD for 101016

October 9, 2016SiteplicityDaily Workoutsback squat, bar facing burpees, row, snatch, snatch balance0

Segment 1: 3×3 Snatch Balance light load Segment 2: Back Squat 5 reps at 80% single at 85% 5 reps at 80% single at 90% 5 reps at 80% single at 90% Segment 3: 3 Rounds: 21 Calorie Row 15 Bar Burpees 9 Squat Snatches (135/95)

WOD for 092616

September 25, 2016SiteplicityDaily Workoutsback squat, front squat, good morning, split squat0

Segment 1: Back Squat 3RM Back Squat Segment 2: Front Squat 4×7 Front Squat at 70% across Segment 3: Complete 3 Supersets of: A. 8 Bulgarian Split Squats (8/side before switching ) B. 8-12 Good Mornings * Rest 1-2 minutes between rounds.

WOD for 090216

September 1, 2016SiteplicityDaily Workoutsback squat, clean, double unders, front squat0

Segment 1: 5 Rounds: 10-8-6-4-2 Squat Cleans (155/105) 100-80-60-40-20 Double Unders Scale to finish in less than 15 minutes Segment 2: Front Squat 3×3 across (85% 1RM) Segment 3: Back Squat 3×3 across (85% 1RM)

WOD for 082916

August 28, 2016SiteplicityDaily Workoutsback squat, deadlift, front squat, lunge, push press0

Segment 1: Front Squat Work up to 2RM Segment 2: Back Squat 4×6 across (75% 1RM) Segment 3: 5 Rounds: 15 Dumbbell Push Press 45/30 12 Dumbbell Reverse Lunges (6/side) 9 Dumbbell Dead Lifts – all 4 heads of db must touch the ground on every rep. *Each round must be completed as 36 unbroken...

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