Friday 6.04.10

Back Squat 5x3

AMRAP in 12:00 of:
- 5 Pull Ups
- 10 Push Ups
- 15 Double Unders

WOD Tips:
FOr the back squat, only add weight if you're hitting the right depth, which is below parallel. Check your ego, and don't go up in weight until you can! You're not doing yourself any favors by performing shallow squats!

For the metcon, the pull ups can be kipped, strict, chin ups (palms facing), or any scaled version you need to complete them. Push Ups should be chest to deck. If you need to scale them, do them with your hands on a box before going to your knees. If you can't do double unders, sub 45 single rope turns per round, or 15 tuck jumps.

Post weights and times to the comments section! bc


  1. SWOD: Back squat 5 x 3-95 lbs

    WOD: 5 pull ups, 10 push ups, 45 jump ropes 12 min 7 rounds + 3 pull ups

  2. BS 135 formwork
    7 rounds

  3. 155 on the back squats and those freakin double unders only allowed me to get 7 2/3 rounds in.

  4. SWOD
    95lb back squat 5x3

    5 pull ups
    10 push ups
    15 double unders
    as many as u can in 12 min
    = 5 + 5 pull ups, 9 push ups

  5. SWOD: All were done as Box squats to improve overall strength. 115, 125, 135, 145, 150

    METCON: 7 rounds plus 11 doubleunders. As Anthony says," freakin doubleunders."

    Great performance by all the morning crew.

  6. SWOD 95# 100#


    5 Pull-ups
    10 Push-ups
    30 Single Unders

    6 round + 5 pu's 10 pushups 16 single unders

    Great turnout stii missin "BILL", maybe on Monday.....

  7. No SWOD: Dave wouldnt stop talking to me.

    Metcon: with Dave too tired to talk: 9 rds + 7 d/u

  8. SWOD:
    Worked Overhead squats up to 280x1 for a new 1rm PR!
    Then I worked front squats at 315x 2, 1, 1, 1. Gotta get better at these.

    I did chest-to-bar pull ups, chest to deck push ups, and double unders. 9 full rounds + 2 pull ups and 1 ripped palm.

  9. Overhead squats 105lbs 5x3
    Metcon: 5 DU's short of 6 rounds

  10. back squats @ 250 lbs.
    metcon: 8 rounds plus 5 pullups and 5 pushups.

  11. Swod: back squats 5x3 @ 190
    Metcon:7 rounds,,subed out pushups for incline dumb bell press@ 40 lbs.db's

    w/u was 75 d/u's and close/elbows in push ups 4x10. shoulder is doing way better. actually did this on Saturday , really wanted to get this one in the books.

  12. SWOD: back squat 5X3 @ 55 lbs
    Metcon: 7 rounds of:
    5 pull ups
    10 modified push ups
    45 single unders
    in 12 min

  13. SWOD: back squat 2 1/2 x 3 105lbs
    Metcon: 7 double unders short of six rounds

  14. Squats: 250 5x3
    metcon: 7 du's short of 13 rounds as rx'd with strict pullups