by bbaker | Oct 31, 2017 | WOD
BARBELL Front Squat 2-2-2-2-2, then Max reps @ 80% Accessory 1) Seated Box Jump, 5x5 2) Banded Row, 5x10 BODY-WEIGHT ONLY 3 RFT / 20 cap: Row 500m 21 Burpees FOUNDATIONS & CONDITIONING Partner / AMRAP 20 / 1 works: 7 Cal Bike 7 Clean & Jerk 95/65 | 75/55 7 T2B...
by bbaker | Oct 30, 2017 | WOD
BARBELL Snatch (5x3 @ 57.5%) ACCESSORY 1) Strict Pull-ups 5x5 (band or bodyweight or weighted) 2) Double or Triple Under Attempts/Work, 5x10 attempts BODY-WEIGHT ONLY For time / 20 cap 500 Single-unders 10 Sit ups 400 Single-unders 20 Hand-Release Push-ups 300... by bbaker | Oct 28, 2017 | WOD
Metcon / Teams of 2 WOD 1 – AMRAP 12 Row 2000m 100 Sit ups AMRAP Deadlifts, 135/95 | 115/80 -rest 2 WOD 2 – AMRAP 12 250 Air Squats 50 Hang Power Cleans, 115/75 | 95/65 AMRAP Cals Bike -rest 2 WOD 3 – AMRAP 12 125 Shoulder to Overhead, 95/65 | 75/55... by bbaker | Oct 27, 2017 | WOD
BARBELL Split Jerk (5x3 @ 55%) Split Jerk Technique: 1. Dip & Drive out of the heels 2. Keep torso vertical 3. Take a breath & hold 4. Finish the stand up 5. Avoid Pressing the weight to the lock out 6. Check foot position on the landing: lead foot angled in... by bbaker | Oct 26, 2017 | WOD
BARBELL Clean & Jerk (5x3 @ 55%) Accessory work A. Suitcase Carry 100m (50m R / 50m L) & Overhead Carry 100m (50m R / 50m L) x 3 B. Band Face Pull w/ external rotation 3x10 BODY-WEIGHT ONLY AMRAP 17: 50 Single-unders 15 Air Squats 9 Push-ups FOUNDATIONS For...