Squats & Southie Sangy V2.0 – CompetitorWOD

  • May 16, 2017
  • By :
Hyatt where you at!?!?!

Warm-up
Run 400m
Then 2 Rounds
10 Challenging False Grip Ring Rows
10 Clapping Push Ups
6 Front Squats
9 Box Jumps

Strength
Back Squat
5-5-5-5@ 75-80%
– Between sets complete 3 Strict Muscle-ups
– Too easy? Complete 3 strict MUPs to Ring HSPUs

WOD
Southie Sangy V2.0

800m Run

Then 3 Rounds
3 Muscle-ups
6 Squat Cleans (155,105)
9 Box Jumps

400m Run

Then 3 Rounds
3 Muscle-ups
6 Squat Cleans
9 Box Jumps

800m Run

3 Comments

  • Ben Brauer

    05/16/2017 @ 2:36 pm

    Squat: up to 315#
    1 strict MU between sets
    WOD: 21:44 Rx down from 26:31 in May 2016, but I ran 800m each time then….

  • Kurt

    05/16/2017 @ 1:34 pm

    BS: 225# across, first 2 strict MUs ever
    WOD: 27:47 @ 135# SQ and 3 MUs / rd

  • Brian Maser

    05/16/2017 @ 12:11 pm

    BS: 265# across (strict CTB and MU transitions between sets)
    WOD: 28:59 Rx

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