Friday Workout: Front Squats, Thrusters, Muscle-ups, Oh My!

Strength

Front Squat 5-3-2 up to 90%

WOD

Level 1

For time (10-minute cutoff):

  • Single-Under x 100
  • 8-6-4-2 reps each of:
    • DB Thruster (30/20# per hand)
    • Ring Row

Level 2

For time (15-minute cutoff):

  • Double-Under x 100
  • 10-8-6-4-2 reps each of:
    • Thruster (135/95#)
    • Muscle-up

20 thoughts on “Friday Workout: Front Squats, Thrusters, Muscle-ups, Oh My!

  1. 95# FS; 6:53 65# RR

  2. FS: 105#
    WOD: 7:20 (su, 65#, ring dips rds10 & 8, ring rows rds 6,4&2)

  3. FS: 165#
    WOD: 9:14 (L2 with 95# on Thrusters, scaled to Pullups and ring dips)

  4. FS: up to 185×1, PR+20 (do I get an attaboy from Elizabeth?)
    WOD: 11:50 with negative MU, and HSPU on box instead of thrusters.
    Also, double unders. I think I might have gotten a new in-a-row PR, but I lost count exactly.

    1. you get a “get it, gurrrrl”! (way better) Nice work!

  5. FS: 155#

    WOD: SU’s, 67#, PU’s & RD’s w/ blue band, 11:24

    1. PS thanks for the encouragement 6 AM class!

  6. FS: 111,121,133
    WOD: 10:03
    8-6-4-2 thruster @ 85#, muscle up transition w/ red band

  7. FS 135, 185, 190
    WOD 8:39
    10-8-6-4-2
    Thrusters @95#, jumping muscle up/ RR

  8. FS: Up to 155#
    WOD: 10:08 at 95#, pullup & dips

  9. FS: Up to 195#
    WOD: nope

  10. 109# FS
    7:12 WOD

  11. FS: 101, 111, 119
    WOD: 8:49 (57#, 1 PU/1 box dip w/ elevated feet per MU)
    Back is still giving me trouble, but at least I can still do double-unders. Got 100 unbroken. 🙂

  12. on Sat: 9:11rx

  13. FS: 145#
    WOD: 6.49 (I think), SU 65# thrusters, rr (10-8-6-4-2)

  14. 14:10 on 3/13/2013
    Only 55 DU’s…jump rope ruptured

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