3 Rounds for time of:
20 Back Squats 205/135# MRX 155/105# (from the floor)
7 Ring MU’s MRX Chest to Ring Pull-ups or 5 Strict Pull-ups & 5 Strict Ring Dips
3 Rounds for time of:
20 Back Squats 205/135# MRX 155/105# (from the floor)
7 Ring MU’s MRX Chest to Ring Pull-ups or 5 Strict Pull-ups & 5 Strict Ring Dips
Back squats: 5 sets of 3; 3 strict pull-ups and 3 strict ring dips b/w sets.
155/185/205/275/275
*
WOD mixed Rx/Mrx: 205# for back squats; 5 strict pull-ups + 5 strict ring dips
9:53 (kept the BS unbroken)
3x Back Squats
185, 205 (from floor)
225, 255, 275 (from rack)
WOD w/185, burpee C2B
10:06
Strength 105/115/125/135/145 3 strict pull-ups and 3 dips (purple band)
WOD 9:25 MRX 105# from the floor with 5 strict pull-ups and 5 strict dips (2 with no band 3 with purple band)
BS from the floor:
3@155, 3@185, 3@205, 3@205, 3@215
Wod: All from the floor
Round 1- Rx
Round 2- 10@205, 10@185, 2 ring MU’s, 5 Bar MU’s
Round 3- 20@185, 7 Bar MU’s
20:43
Back squats 3 ea @ 85-95-105-115-125
WOD w/85#, 7 burpee plu
10:38
Back squats
105-115 from floor
125-135-145 from rack
WOD w 105, strict pull-ups, bar dips with small purple band
12:00
Strength:
Back Squats from the floor. Worked up to 185# until re-aggravating injury from earlier this week.
WOD:
Changed things up due to injury.
Three rounds:
20 squats from rack at 175#.
25 GHD sit-ups
11 strict bar dips – 3 seconds down then up
Time: 18:??
Backsquats – 3 × 115, 135, 145, 155, 165 all from a rack
WOD – 115 from a rack, burpee C2B – 12:59
Strength up to 205#
–
Wod
Did a 2 ring MU buy in,
Then 155#, 5 strict pull-ups and 5 ring dips
= 8:17
Squat
3@225-255-275-305-325(1)
WOD rx – 2rds + 20 squats
Squats: 20, 12-8, 10-10
MU: sets of 2s and 1s, 4 fails
Also hit some Brent Rouse inspired RX+ “hand release strict pull ups” in the strength with the strict dips.
Strength up to 205#
–
WOD. Women’s RX’d (7 Ring MU’s each round)
11:12
extremely sore and beat up….thus the 135# BS weight.
7 mile trail run at turkey with Dee before 0930 class 🙂
–
Back Squats
3@ 145-165-175-180-185
3 strict pullups + 3 strict ring dips
–
wod with 135# BS from ground
7 strict chest to ring
13:10
–
would have loved to practice mu’s but can’t feel my shoulders after the handstand walking yesterday, absolutely smoked. Extremely sore going into today, just happy I got something done
Strength 205# for back squats w/ strict pull-ups and bar dips
WOD MRx w/ strict pull-ups and strict bar dips
12:14
Stength
205 + 1MU each round
Wod rx
Squats
20
14/6
14/6
MU
3/2/2
3/2/2
2/2/1/2
10:38
WOD MRx with strict pull ups and strict bar dips
10:24
Strength/Gymnastics
E3MOM
5 Sets of 3 Back Squats@205#(from the ground) + 3 Strict C2B + 1 Ring MU into 3 Strict Ring Dips
WOD
As Rx’d
All Back Squats were 12-8 each round
Ring MU’s were: unbroken 1st round and 4-3 for rounds 2 & 3
Time: 11:52
Strength
Back squat 5 sets of 3
185-205-225-230(2)-245(1)
WOD w 135 and 7 chest to ring pullups, jumped into the rings about 1′ above reach
Didn’t see time, 16 something?
Alternated 5 ring dips and 5 strict pullups (maybe like halfway up) between strength
Mrx weight with bar MU 7:34
Strength:
5 rounds of 225×3 back squat from rack with 5 strict bar dips and pull-ups after each set
Modified WOD: 175# barbell from rack with bar muscle ups
10:49
Back squats 5×3
315-335-335-365-385
Wod RX’D From ground
7:42
Back squats unbroken each round
RMU 4/3 4/3 4/3
Loved this one such a fun workout
Hudson’s WOD: 20# barbell
3 rounds
20 back squats- 5 ring row – 5 banded dips
14:56
WOD w/ 185# & RMU’s
13:00
Back squats from the rack
155-175-185-195-205
3 RFT
20 back squats @135#
3 ring MUs
13:26
No misses on the rings; all singles. Pretty happy with this. Did 5 more after the workout!
Summer power abs!