Tuesday Workout: Back Squats, Muscle-ups, and Flight Simulator

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[youtube=http://www.youtube.com/watch?v=1ZWKVbUaFGw&rel=0]

Strength

5 sets for load and quality:

  • Back Squat x 5 medium-heavy
  • Muscle-up Progression* x 5

* Options: Ring Row + Transition, Jumping, Negative, Kipping, Strict, or Weighted

WOD

“Flight Simulator”

For time (15-minute cut-off):

  • 5 Unbroken Double-Unders
  • 10 Unbroken Double-Unders
  • 15 Unbroken Double-Unders
  • 20 Unbroken Double-Unders
  • 25 Unbroken Double-Unders
  • 30 Unbroken Double-Unders
  • 35 Unbroken Double-Unders
  • 40 Unbroken Double-Unders
  • 45 Unbroken Double-Unders
  • 50 Unbroken Double-Unders
  • 45 Unbroken Double-Unders
  • 40 Unbroken Double-Unders
  • 35 Unbroken Double-Unders
  • 30 Unbroken Double-Unders
  • 25 Unbroken Double-Unders
  • 20 Unbroken Double-Unders
  • 15 Unbroken Double-Unders
  • 10 Unbroken Double-Unders
  • 5 Unbroken Double-Unders

Compare to 6/20/10. You must stop between sets.

Schedule Reminders

  • Tonight at 8:30 pm a group of us is heading to Classics Gymnastics Center for a $5 open gym.
  • The running seminar was postponed, but we are now hosting it on March 2nd! RSVP on Facebook here.

32 thoughts on “Tuesday Workout: Back Squats, Muscle-ups, and Flight Simulator

    1. just sub bicep curls, its the same movement really

  1. Awesome, Carolanne! !!

    1. Thank you Joyce! 🙂

  2. 5×5 Muscle Ups (Mix of Strict and Kipping)
    WOD: 8:35 rx

  3. BS: 155 A2A
    Worked on kipping pullups, mostly
    WOD: Duck fubble unders. 13 in a row. Super impressed by anyone who can DO this WOD.

  4. BS @121#
    ring dips and MUs
    WOD: 10:45 up to 35 and back down plus a few more attempts to get 40+ in a row in the remaining time…

  5. BS: 155
    MU transitions and negatives
    WOD: I got to 5 three times, then just managed to whip my shins, neck and head with the rope for 12 minutes.

  6. 185×3,215,225
    a handful of strict MUs on rings and one bar MU with 25# vest
    14:10 rx

  7. Wendler Bench week 2
    3×3
    205, 230, 260
    5×10 145#

    WOD
    8:30
    Failed a bunch, but fortunately not at high reps. Shoulders burny!

  8. BS: 155
    Muscle Ups

    WOD: Made it through 40 on the way down.
    Made it all the way through Muscle Up 45 on my set of 50 (270 cumulative reps) before I had my first failure.

  9. 185-235
    10:22 rx

  10. BS: 121#
    WOD: Got up to 35, rope broke, raged outside for a few minutes, then got 40 on my old clunky rope before time ran out.

  11. 133#

    12:19 rx

  12. 145#
    49 total du’s with *maybe* 2 consecutive

    1. 6/6/2015 – 7:52

  13. 235 x 5
    9:08

  14. 13 consecutive du’s, woo hoo!

  15. BS: one set at 225, then rethought it and did the next four at 205.
    MU: actually did muscle ups for the first time.

    WOD: only got up to the 20 level, but I did an unthinkable number of groups of 6-10 attempts.

    1. Clay. You didn’t just “do” muscle-ups. You destroyed them. Nice work.

      1. Thanks, Karl. It did feel good to meet a big goal.

  16. BS: 5 x 155
    WOD: 9:37 RX

  17. BS: 5 x 155 lbs
    WOD: 9:37 RX

  18. BS: 67# (trying not to make back worse)
    WOD: got through 35 on the way down

  19. BS: 115#; did kipping muscle ups and got really close on a lot, but only actually did 1 tonight

    WOD: 20 on the way up. Consistently made it to 9 or 10 reps and then messed up, but I’m calling this a win compared to past attempts

  20. BS: 177
    WOD: Went unbroken up through the round of 40. Took ~5 min. Then couldn’t string together 45 to save my life. Brutal last 10 min!

  21. BS: 115
    WOD: Good thing the stop between rounds was clarified; otherwise I would have done all 500 in a row. Psych. I did get 6 consecutive, though.

  22. BS: 185# used box to keep correct depth
    WOD: made it to 15, kept getting 19 after that.

  23. Saturday WOD: 16:05 rx

  24. WOD: got through 45 on the way up.

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