Tuesday Workout: Back Squats, Pull-ups, and Rhiannon

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STRENGTH

A1. Back Squat, 5 x 5 (~70%), rest 10 seconds

A2. Pull-up, 5-10 x 5, rest 1-2 minutes

Notes: A1 and A2 are supersets – perform a set of 5 back squats and then perform 5-10 pull-ups (i.e. about 10 seconds of rest or “transition” time).  Rest about 1-2 minutes after your set of pull-ups and repeat for a total of 5 sets.  Pull-ups can be done however (kipping, strict, banded, ring rows, etc.), but must be performed in an unbroken set with good control so you are not approaching failure.

WOD

“Rhiannon”

AMRAP in 10 minutes of:

  • Double-Unders

Compare to 5/6/13 and 11/3/10.

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22 thoughts on “Tuesday Workout: Back Squats, Pull-ups, and Rhiannon

  1. PRs all around for the 6am crew! Woo hoo!!

  2. BS:120#
    WOD: 103 (pr by 27! But, I still can’t string two together!)

  3. strength: subbed deadlift for BS: 5×5 @ 135#, 5×5 ring rows with feet on 24″ box

    WOD: 278…wohoo! 🙂

  4. BS: 175#
    WOD: 153

  5. BS: 155
    WOD: 199. Probably a PR but I’ve lost track.

  6. Strength: 135# BS, 5 strict PUs
    WOD: 584 (PR +27)

  7. 155#, 6 strict pull ups per round
    540 (too many breaks)

  8. 300#
    693…(PR + 693)

  9. BS: 80 kg
    Pull ups: 5

    WOD: 673, 3 shy of my PR, but 8 more than last year. Pull ups wrecked my forearms 😛

  10. BS: 125
    6 Pull Ups red band
    WOD: 260 PR

  11. BS: 225, 185, 185, 205, 205
    PU: 10,10, 10, 8, 8
    WOD: 535

  12. BS: 135#
    WOD: 388 (PR by 73)

  13. BS: 225
    WOD: 270 (rope broke!!)

  14. BS: 135
    PU: 5-6/ round
    WOD: 259 @ 5:00

  15. 550. Give or take. 147 unbroken.

  16. BS: 225, 185, 185, 205, 205
    PU: 10,10, 10, 10, 8

    1. 577 on saturday (-3)

  17. Saturday
    Strength sets: 205 squats, 5 pullups per
    Rhiannon: 264

  18. BS: 185, 225, 225, 235, 235
    PU: 5, 5, 5, 5, 5
    Wod: somewhere around 125

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