Add Chains

  • June 8, 2015
  • By :

craig high pull

The moment you’ve all been waiting for! Teams for this Saturday’s throwdown workout can be found HERE! We are psyched to have 100+ members participating! Due to an overwhelming number of Rx athletes, there are several teams with 3 Rx athletes and no scaled athlete. For teams with 3 Rx athletes, there will be no jumping pull ups allowed in WOD 4. One athlete will perform chest to bar pull ups, and two will perform regular unassisted pull ups. All other workouts stay the same. Stay tuned to the blog this week for more updates and details for the weekend!

Strength
Box Squat
3-3-3-3-3

*Between sets complete 10 strict toes to bar or straight leg raises. Work on keeping the hollow body position.

-Add chains if proficient with the box squat

WOD
800m Run
20 Burpee Pull-ups
400m Run
20 Burpee Pull-ups
800m Run

ADV- 12 Burpee Bar Muscle-ups

“Butts & Guts” Class
7:00-7:45pm
Southie Green

19 Comments

  • Kyra Williams

    06/16/2015 @ 5:01 pm

    Skill work:
    EOMOM- 1 bar muscle up (working on no more chicken wing)
    Parallet handstand push-ups – 3 @ 3 abmats
    2 @ 2 abmat
    1 @ 1 abmat

    WOD:
    800m run
    5 barmups
    15 burpees
    400m run
    5 barmups
    15 burpees
    800m run
    18:59

  • biscoe

    06/09/2015 @ 8:33 pm

    back squat 5×1: 345, 365, 385, 405, 425, 445 (f)
    strict press 3X5: 135, 155, 165
    wod: 18:08 adv

  • Ryan Gould

    06/09/2015 @ 2:37 pm

    Box Squat: 165 x 3
    WOD: 14:36 Rx

  • Dave Chaput

    06/09/2015 @ 1:37 pm

    Squat: 245 w/chains – knee is improving
    WOD: 13:43 w/BMUPS

  • Joel

    06/09/2015 @ 1:50 am

    Box Squat:195×3
    WOD: 16:23 RX

  • KB

    06/09/2015 @ 12:54 am

    HB -did the 6 and then B&G
    Doughnut on the lift and 20+ Wasted time again

  • jason barrow

    06/09/2015 @ 12:45 am

    Box Squat: 225×3
    WOD: 16:07 Rx

  • Trevor Crean

    06/09/2015 @ 12:21 am

    Skipped squats, legs were too beat up from Tough Mudder yesterday.
    WOD: 11:46 w/ 5 BMups each time

  • Brendan Cottam

    06/08/2015 @ 11:24 pm

    Box squat – 305
    WOD – 16:56

  • Petra

    06/08/2015 @ 10:16 pm

    In WOD 4, does it have to be the same person doing all CTB or can we alternate each round?

  • lizowiz

    06/08/2015 @ 10:05 pm

    Strength:155×3
    Wod: 15:17 rx – couldn’t get an oxygen to lungs!!!

  • Cash Lady

    06/08/2015 @ 6:52 pm

    135×3 for strength
    15:17 Rx

  • Alec

    06/08/2015 @ 2:29 pm

    265×3 + double chainz, 14:03ADV

  • Kurt Brumme

    06/08/2015 @ 1:26 pm

    Strength: 205# w/ 1 set of chains per side
    WOD: 13:30 Rx

  • Crowley

    06/08/2015 @ 1:15 pm

    no box squats this morning, did squat therapy and mobilized instead
    wod: 12:59 adv

  • Frawls

    06/08/2015 @ 12:40 pm

    Box Squat: 235×3 with 2 chains on each side
    WOD: 14:11 Rx

  • Brian M. Maser

    06/08/2015 @ 12:26 pm

    Strength: subbed strict press for box squats – 130# – 4×4
    WOD: 16:42 ADVish (5 bar MU per round)

    Nice job, Rob! First bar MU!

  • Marc Piccuirro

    06/08/2015 @ 11:47 am

    285×3 with 2 chains on each side
    13:35 Adv

  • Rob Hassell

    06/08/2015 @ 11:19 am

    Box squat – 335×3
    WOD – 17:53 with 12 BMUP attempts (got 2/24)

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