Happy Friday!

Warmup
550 meter run
150 double unders
500 meter row

Mobility Session/Team Stretch
MWOD: Couch stretch, accumulate 5min each leg

Workout Specific Warmup
5 x 5 of front squat up to workout weight
muscle-up/pullup warmup after each set

Workout
9-7-5 reps for time of:
muscle-ups
front squat, see chart

If you cant do muscle-ups, please do 35-25-15 reps of pullups.

Log your results on Beyond The Whiteboard!

Max front squat Workout weight
>265 lbs (>165 lbs) 225 lbs (160 lbs)
220 lbs – 264 lbs (145 lbs – 164 lbs) 205 lbs (135 lbs)
200 lbs – 219 lbs (135 lbs – 144 lbs) 185 lbs (125 lbs)
185 lbs – 199 lbs (125 lbs – 134 lbs) 165 lbs (110 lbs)
175 lbs – 184 lbs (115 lbs – 124 lbs) 155 lbs (105 lbs)
165 lbs – 174 lbs (105 lbs – 114 lbs) 135 lbs (95 lbs)
135 lbs – 164 lbs (90 lbs – 104 lbs) 115 lbs (75 lbs)
115 lbs – 134 lbs (80 lbs – 89 lbs) 95 lbs (65 lbs)
100 lbs – 114 lbs (70 lbs – 79 lbs) 75 lbs (55 lbs)
<99 lbs (<69 lbs) 65 lbs (40 lbs)

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