March 6, 2011jhannafitness26 Comments on Monday Workout: Backsquat Monday Workout: Backsquat Strength Backsquat 5-5-5-5-5 WOD 4 Rounds 5 Muscle Ups 5 Power Cleans (155#/111#)
4:36. 89lb. Jmus
BS:155
225# BS
WoD: 6:50 muscle up sub: 2 pullups and 2 ring dips.
BS: 225, 235, 245, 245, 269 (pr)
WOD: 5:38 rx
BS 177. WOD: 5:03 JMU (rings an inch above head) & 133 PC
BS: 104, 109×4 <– easier than anticipated
WOD: 4:01 (jumping muscle ups, 72# cleans)
now my hip is being weird…no idea why
209 x 2, 199 x 2, 177
WOD 15:29 2 muscle-ups and too many attempts to count.
bs: 89, 99, 111 x 3
wod: 12:44 (77# pc, 15 blue band pu, 15 red band rd per round)
BS: 121×2,126×2,131
WOD: 3:59 jmu, 84# pc (should have gone a little heavier on the pc)
BS: 101, 106, 111×3
WOD: 8:11 (15 green band PUs, 15 blue band RDs, 72# PC)
5:36 rx (115#)
Nice work chica!!!
BS: 155, 165, 177 x3
WOD: 6:25 (JMU, 115#)
199 x 5
BS: 89, 94×4
WOD: 5:24(8 green band pu’s, 8 red band rd’s, 42# HPC)
bs: 275 x 4, 285 for 5th set
wod: 8:23 rx
BS: 133×2, 143, 148, 155
WOD: 4:33 (jumping mu’s, 89# – should have gone heavier)
BS: 177, 187, 199, 209
WOD: 5:35 (133# PC)
No BS
12:30 with the first 2 rounds rx, the 2nd 2 rounds with only 3 muscle ups per round.
235 BS
7:40 RX
BS – 185#
WOD – 6:35 Rx (MU unbroken, last round cleans a disgrace)
BS: 153
WOD: 5:13, jumping MUs and 89#. should have gone heavier on the cleans
BS: 121-121-121-121-133#
WOD: 9:33 (3:1 RRs+Blue Band Ring Dips, 99#)
BS: 155×2, 177×3
WOD: 4:24 (assisted mu, 111#)
@ rec center
BS: 115, 120, 125, 130, 135
should have gone heavier
@ Home
BS: 95, 135, 165, 165, 175#
WOD: 5:15 (RR to ring dips, 95# PC)
8:23 Rx’d