Friday Workout: Backsquat

Strength

Backsquat 3-3-3-3-3

WOD

  • 5 Muscle Ups
  • Lunge Mat Length w/Sandbag (52 / 32)
  • 4 Muscle Ups
  • Lunge Mat Length w/Sandbag (52 / 32)
  • 3 Muscle Ups
  • Lunge Mat Length w/Sandbag (52 / 32)
  • 2 Muscle Ups
  • Lunge Mat Length w/Sandbag (52 / 32)
  • 1 Muscle Up
  • Lunge Mat Length w/Sandbag (52 / 32)

If you can’t do muscle ups, do ring dips and pullups 3 for 1.

14 thoughts on “Friday Workout: Backsquat

  1. WOD: 9:50 (2x negative ring dips, 2x ring rows)
    BS: 67, 89, 89, 89, 99

  2. ~100, 111, 121,133,133

    7:55- 2/1 box dips/ring rows, 22#

  3. 99×5, 10:56 (3x rr, dips, 32#)

  4. BS: 77#
    WOD: 8:06 (box dips/ring rows, 28#)

  5. BS: 199×5
    WOD: 8:22 rx – thanks a bunch Gretchen!

    1. wooo RX! Quite the anniversary present!!!

  6. BS: 143# x2, 155# x2, 165#
    WOD: 10:11 (3x ring rows, dip negatives, 32#)

  7. BS: 209×5

    WOD: 6:40 Rx

  8. BS: 104, 111, 121, 126, 133
    WOD: 9:34 (3x rr, dip negatives. 32#)
    Post WOD @ss cramp: 2:00

  9. BS: 101
    WOD: 8:47, subd 3x ring rows and dip negatives

  10. BS: 243×5
    WOD: 8:16 3x C2B Pullups and Ring Negatives

  11. BS: 221 x2; 243 x3;
    WoD: 8:05 Rx

  12. BS: 101#x5
    WOD: 9:19 3x ring rows and ring dip negatives, 31# sandbag

  13. BS: 90KGx5
    WOD: 7:35 Rx’d

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