Tuesday Workout: Squats, Muscle-ups, and Double-Unders

Miss America 2013 does heavy squats and deadlifts! Do you?

Strength WOD

Level 1

5 rounds, each 2 minutes long:

  • Back Squat 75% x 5
  • Ring Row x 5
  • Push-up x 5
  • Single-Under x Max Reps

Rest 2 minutes between rounds.

Level 2

5 rounds, each 2 minutes long:

  • Back Squat 75% x 5
  • Muscle-up x 5
  • Double-Under x Max Reps

Rest 2 minutes between rounds.

13 thoughts on “Tuesday Workout: Squats, Muscle-ups, and Double-Unders

  1. 377su (BS@125#,MUs scaled to 5 Chest2Bar + 5 Ring Dips)

  2. BS 185#, scaled to 5 strict C2B, 5 ring dips, 649su

  3. 1050 SU BS 119# RR PU

  4. 205
    99,53,25 and rope broke, fumbled around with a hanger rope for 10 or so, then only got 3 mus on the last round

  5. BS @ 127 plus red band muscle ups
    DU’s ranged from 15-42

  6. BS: 111
    RR and Pu’s
    Alt SU and DU
    14,129, 22, 114, 25

  7. BS @ 155 (70%)
    MU transitions w/ red band
    DUs: 90, 82, 73, 70, 69

  8. BS: 111#
    MU sub: 5 pull ups, 5 box dips w/ feet on 12″ box
    DUs: 114, 112, 95, 100, 97 = 518

  9. Bs 255#
    47/42/mu/9/4mu
    The last muscle up was several minutes late.

  10. Back squat: 210 lbs
    Scaled the muscle up portion to 5 x false grip ring pullups + 5 x ring dips.
    Double under scores for each round were:
    44, 38, 38, 34, 21

  11. 103, 98, 93, 87, 100 @ 221#

  12. BS: 221#
    MU: fine
    DU: Terrible.
    Maybe 40-50 per round, following pattern of single, single, double, tangle, trip.

  13. BS: 105lbs
    Ring rows and pushups (Good ones! Yay!)
    DU: single-single-double (just counted doubles)
    20 / 19 / 21 / 21 / 20 = 101

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