Monday Workout: Back Squat and Ring Dips + Burpees

Monday classes start our new schedule. We start on the hour at 5PM, 6PM and 7PM. Morning and lunch classes are still the same.

Strength

5-5-5-5-5 Back Squat (60 to 70% of your max, it shouldn’t feel too heavy; weights will increase in future weeks, no changing weights in the middle of sets, 60 seconds between sets)

WOD

21-15-9 of

  • Ring Dips
  • Burpees

27 thoughts on “Monday Workout: Back Squat and Ring Dips + Burpees

  1. 88# 4:53 (15-12-9)

  2. 50 Pushups, 100 situps, 200 squats, 100 situps, 50 pushups, poolside in sunny Arizona- 20 minutes exactly!!

  3. 35# back squat (legs still pretty sore from wallballs….hopefully my recovery time gets better soon)
    Then 15-12-9 WOD at 7:43

  4. 99# on the back squat
    8:43 on wod with assisted ring dips

  5. 160#

    5:18 rx. Amazing how you can’t press yourself up from the burpee after ring dips

    1. gah yes that feeling was terrible.

  6. 89# Back Squat

    21-15-9 Ring Dips (toes on ground) and Burpees: 6:30

  7. 111# 5:45 I think.

  8. 1/2 scaled Friday no-named WoD – (25 pushups, 50 situps, 100 squats, 50 situps, 24 pushups): 6:56

    my shoulders were so not up for more burpees after my at-home Saturday 100 burpee session that I couldn’t muster the enthusiasm to make it to the Box today. the half scaled Friday one I did was plenty tough for me today after doing a bunch of shoveling throughout the day.

    1. typo, i didn’t cheat… 25 pushups (not on knees) for that last one.

  9. BS: 104#
    WOD: 7:42 (? yes? Jason? Is that what you remember?), red band for ring dips.

  10. 133# bs, 7:42 rx

    1. you were at 138#

      1. ah right ty

  11. 177# / 3:35 sub ring rows

  12. 148#, 6:34 Rx

  13. 67#, 7:14 w/some red band and some toes assisted ring dips (the only reason the toes is easier is because it’s impossible not to cheat and use your legs!)

  14. 99#, 7:59 I’m taking the 10 second credit for equipment malfunction/readjustment (thanks Landon). Half red band ring dips half toe assist. And Jason, I second your “gah” on the burpee uptake.

  15. Gretchen Kittelberger February 8, 2010 — 9:41 pm

    Front Squat: 5-5-5-3-3-3 (82-82-82-87-87-92)

    WOD: 5:24

  16. BS: 133#
    WOD: 8:02 Rx

  17. 133#, 8:10 Rx’d

  18. 55#

    6:34 (assisted RDs)

  19. Forgot to post this one…

    5:14
    First 4, count them 4, ring dips were rx’d, the rest were from a tiptoe or two.

    1. 4 ring dips — awwww yeah!

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