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WORKOUT OF THE DAY

101220 Monday: Back Squats and Muscle-ups!

By jerry25 comments

Hopper Athletes, BE SMART! If you are still wrecked from the weekend skip back squats and hit the 2nd wod only.

101220 Monday

WOD1.) (20 minutes) Take Exactly 5 sets to establish a 2 rep session max in the Back Squat

WOD2.) 30 Muscle-ups for time (competitors use games standard)

*Sub 60 pullups and 60 dips for 30 MU* OR Work Muscle-up transition Skills.

“Alternate WOD” 50 pullups, 100 pushups, 150 situps, 200 squats

Check Out these past Muscle-ups from CrossFit Oldtown Members!

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comments

25 Comments to "101220 Monday: Back Squats and Muscle-ups!"

  • Vinnie Freda says:

    December 19, 2010 at 3:13 pm - Reply

    Now we’re talking!

  • Hazen Marshall says:

    December 20, 2010 at 8:42 am - Reply

    50 pullups, 100 pushups, 150 abmat situps, 200 squats – 28:53

    Pullups only took about 4 minutes but those pushups were slow!

  • Sean Mulcahy says:

    December 20, 2010 at 8:44 am - Reply

    WOD 1: 305
    WOD 2: 7:20 (not Games standards, but gettin there)

  • Gar Whaley says:

    December 20, 2010 at 9:01 am - Reply

    WOD 1: 275
    WOD 2: 15:49 (PR by 12:05)

    5 MU’s in a row = PR

  • Joe Hart says:

    December 20, 2010 at 9:11 am - Reply

    WOD 1: 265 – in the “it’s all mental” vein, I was basing my lifts on my deadlift PR and not my backsquat PR, so I was lifting more than I would have if I did not have the wrong number in my head.

    WOD 2: 14:07 PR – did not flash my wrists for Rx

  • Harold Doran says:

    December 20, 2010 at 9:36 am - Reply

    Started to back squat, the weekend caught up with me. So, just did the MU WOD:

    MU WOD: 9:49 with flash at bottom

  • JoEllen Windsor says:

    December 20, 2010 at 10:39 am - Reply

    Alt WOD: 30:23 50 Pull ups, 100 Push ups, 150 sit ups, 200 air squats
    Got a new PR with 25 Pull ups in a row! Old PR was 21 before I hurt my shoulder.
    Good way to end the year!

  • Adam Murphy says:

    December 20, 2010 at 11:54 am - Reply

    Wod 1- stayed at 225 and did sets ranging from 2-8 reps, little more worn out than I thought.

    Wod 2- 30 MU with games standards 11:26, did all singles but flashed wrists every time only failed on two attempts when going for doubles.

    Extra work-Tabata row-101,94,94,94,98,95,96,106

  • Melissa Lopes says:

    December 20, 2010 at 12:17 pm - Reply

    WOD 1: 195
    WOD 2: 18:23
    Tabata Row 88,87,81,83,82,82,81,83

  • Sean Connelly says:

    December 20, 2010 at 12:42 pm - Reply

    WOD 1: 265
    WOD 2: All I want for X-mas is a frickin’ Muscle-UP!

  • Kevin Hare says:

    December 20, 2010 at 1:54 pm - Reply

    Wod #1: 325 (350×1)

    Wod #2: 6:14 (last 2 took over :30)

  • Mark Davis says:

    December 20, 2010 at 2:05 pm - Reply

    Not a good day. Knee hurt so no heavy squats. I did the alt in 14:34. I was done with the pullups and pushups in just over 4 minutes. Ab mats took a long time.

    WOD 2: Withdrawn. Did 10, and then became a cheerleader. My shoulder was not feeling safe. I am a day removed from a week off, and clearly I need to do some rehab.

  • Mike Hart says:

    December 20, 2010 at 2:29 pm - Reply

    WOD 1- stayed at 225 and did sets of 5 reps. Still carrying some Hopper pain.

    WOD 2- 30 MU in 12:34, flashed wrists on last ten after gentle reminder from Jerry. Will do as Rx’d from now on.

  • Chad Norman says:

    December 20, 2010 at 2:50 pm - Reply

    245×2/ 13:16 mu

  • Jason Windsor says:

    December 20, 2010 at 5:28 pm - Reply

    Alt: 50 pullups, 100 pushups, 150 situps, 200 squats – 29:41

    Started on the mat for situps, but Coach Jerry guilted me in doing the last 50 as GHD (had to give Cameron some company!)…

  • Vinnie Freda says:

    December 20, 2010 at 6:47 pm - Reply

    WOD 1: 345

    WOD 2: 5:46

  • Steve Reiss says:

    December 20, 2010 at 7:10 pm - Reply

    WOD 1: 275

    WOD 2: 11:23 (subbed 60 pushups + dips for muscle-ups)

  • Sean Mulcahy says:

    December 20, 2010 at 7:31 pm - Reply

    WOD 2, Round 2: 7:07 (Games standards)

  • Kara Cunningham says:

    December 20, 2010 at 7:44 pm - Reply

    WOD 1: 130#
    WOD 2: 15:24 red band dips and unassisted pullups

  • Anne Marie Foley says:

    December 21, 2010 at 12:07 am - Reply

    WOD 1: 155
    WOD 2: 60PU/60RD/50SU/50SQ: did not track time

  • Dayna Lewnes Blumel says:

    December 21, 2010 at 10:13 am - Reply

    WOD 1: Back Squat – 135 x 2
    WOD 2: 14:00 – 60 pull ups red band ; 60 ring dips mostly orange band (some red) – partitioned in 10′s.

  • Laurie Wasko says:

    December 21, 2010 at 10:48 am - Reply

    WOD 1: 165 x 2
    Tried 175 twice – failed on rep 2 the first time, didn’t hit depth on rep 2 the second time. Next time!

    WOD 2: 60 pullups 30 dips (red band to play it safe with shoulder)
    Rolled out the quads – Saturday put the hurtin’ on my legs!

  • victoria wynn says:

    December 21, 2010 at 11:45 am - Reply

    WOD 1: 155lbs
    WOD 2: 11:49

  • Eric Mckenna says:

    December 21, 2010 at 12:00 pm - Reply

    WOD 1: 245
    WOD 2: 17:00, 60 pullups (14 no band, rest with red), 60 dips (10 red, 15 orange, 35 red & orange)

  • Vinnie Freda says:

    December 24, 2010 at 6:26 am - Reply

    WOD 1: 345 x 2

    WOD 2: 5:46

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