Monday – 060412 – Back Squat, Run, KB Swings…

June 3rd, 2012 by tkquinn

These women can lift!

3 Rounds, each for time:

10 Back Squats (225/163)
800 M Run
30 KB Swings (53/35)

The back squat should not need to be broken up at any point. Choose loads that are challenging but manageable. Rest as needed between rounds.

Post thoughts and times to “comments”.

This entry was posted on Sunday, June 3rd, 2012 at 9:51 pm and is filed under Workout of the Day.

Duane Jun 04, 2012 / 8am

The KB swings were awesome after the run… Great mix of movements in this wod. A general question…do KB come with a knurled grip?
NICK S Jun 04, 2012 / 9am

WoD: 4:46, 4:54, 5:07 Rx
Really great WoD today. I think it’s important to pick weights that allow you to go unbroken for both the squats and KB swings. You’re hamstrings and quads will be shot once you start the swings, but try and get through them. Make sure to also take adequate amount of rest in between the sets so that you can keep your times relatively consistent. The variance shouldn’t be more than 30 seconds between the sets. Good job today everyone at the 630 class.
CHRIS T Jun 04, 2012 / 12pm

Nick, you’re a machine. That was definitely a tough WOD! Way to go 5:30am
Jake P Jun 04, 2012 / 6pm

WOD: 5:10, 5:40, 5:55 Rx

That was one of those WODs you despise when doing it but feels great when it’s over.

I could have used some more rest time in between rounds, but couldn’t really fit more than 6 minutes each time.