Friday, January 31, 2014

Posted by on Jan 30, 2014 in WOD | 6 comments

Strength 5x3x1


2010 Canada East Sectionals WOD#4

2 Muscle Ups
4 Front Squats 155/105
8 Box Jump Burpees (Chest to deck at the bottom, and part of the foot has to be flat on top of the box but the entire foot does not have to be on the box. Full hip extension or clap not necessary)

As you can see the standards were a little different back in the day. So you can play by the old rules.

Box ended up actually being a 45# plate for everyone


  1. Push press for strength

    wod: 8 rounds
    105 front squats
    2 #1 band bar muscle ups

    Big morning crew today! Good job everyone 🙂

  2. Strength : cleans @ 75#

    WOD : 7 rounds ….85 for front squats and 6 PU and 6 dips in place of muscle ups 🙂

    Huge crowd this morning!!!! Great job!!!

  3. Any lady want to pair up with Tom our our competition April 26-27 – Maritime Spring Fling?

  4. 7 rounds Rx. Couldn’t get that new round of muscle ups. Great work Noon Crew, lots of MU pregression happening.

  5. Strength: cleans @ 85

    wod: modded

    6 toes to rings
    6 ring dips
    16″ burpee box jumps
    front squats @ 85

    6 rounds + 13 reps

    Great job everyone!!!

  6. Strength: Concentrated on push press form, at 55#
    WOD: 6 + 10, with MU progressions and 75# front squats. Sherri also challeneged me to do 16″ burpee box jumps so I did.

    Nice work 530!