09/19/11 – Monday Squats + Week Ahead

We are repeating workouts this week from May 16 – May 20.  Here is the week outlook

  • Monday, 09/19 – Back Squat + Couplet
  • Tuesday, 09/20 – Push Press + Chipper
  • Wednesday, 09/21 – Nasty Girls
  • Thursday, 09/22 – Yoursday
  • Friday, 09/23 – 30 min AMRAP
  • Saturday, 09/24 – Team WOD

Today’s Recipe – Almond Crusted Stuffed Chicken Breast – Sleep Love Eat

Today’s Link –

Schedule –

  • Mobility Warm Up
  • Back Squat – 5×3 @ 85-90% of 1RM (Attempt 5-10# heavier than last time)
  • WOD – For time
    • 50 Double Unders
    • 5 Pull Ups
    • 40 Double Unders
    • 10 Pull Ups
    • 30 Double Unders
    • 15 Pull Ups
    • 20 Double Unders
    • 20 Pull Ups
    • 10 Double Unders
    • 25 PUll Ups
  • 3 x 20 GHD Hip Extensions
  • Stretch

6 thoughts on “09/19/11 – Monday Squats + Week Ahead”

  1. Yes!!!!!!!!! We must… We must… We must get the muscle up!!! Ant, Edge, and I will be writing our names on the whiteboard

  2. Nasty NorthEast Update

    I won’t be able to compete this Sunday I will be in California (or in the air on the way home) so if someone is interested in taking my spot see Pat. Also there is still time to make another team or two, again the money goes to a great cause!

    Here is the update I received from them:

    Are you ready for the second round of the Nasty Northeast Throw down? The next event will be Sunday, September 25 at Brazen Athletics in Fairfield, NJ. Registration will open at 9am and close at 9:45am, and the official start time will be at 10am. Volunteers and judges should report at 8:45am. There will be a spectator fee of $10. On-site parking is available. After the WOD there will be a social, so plan accordingly. For directions to Brazen Athletics, please click here.

    If you would like to put together another team, registration is still open. Please click here. A big shout out to everyone who participated in our first event; this weekend is sure to be just as NASTY!