by bbaker | Dec 30, 2017 | WOD
WOD / Partner / AMRAP 24 5 Pull-ups + 10 HR Push-ups + 15 Air Squats | (RX+) Strict C2B, Deficit HR Push-ups 4/2″, Goblet Squats 55/35 | 45/25 10 Ground to Overhead, 75/55 | 95/65 | (RX+) 115/80 | 95/65 50 Single-unders | (RX+) 30... by bbaker | Dec 29, 2017 | WOD
BARBELL Back Squat 4@82.5, 4@87.5, 4@92.5 ACCESSORY 1) GH Raise – 5x5-10 2) Rope Climb – 5x2 BODY-WEIGHT ONLY For time /20 cap 42-30-18-6 Burpee | RX+ strict Burpees Cals Row *Scale by sharing work w/ a partner WOD Partner / 24 cap 18 cal Bike 18 Sync WB... by bbaker | Dec 28, 2017 | WOD
BARBELL Clean & Jerk, 5x3 @ 77.5% (drop each rep; squat if possible) ACCESSORY 1) Pistols, 3x5 each leg (roll to stand-up; single-leg stand up; banded single-leg 2) Bar Muscle-up, 3x5 (jumping, banded, kipping) BODY-WEIGHT ONLY AMRAP 15 15 Push-ups 30 Air Squats... by bbaker | Dec 27, 2017 | WOD
BARBELL Back Squat 3-3-3-2-2-1 ACCESSORY 1) Seated Box Jumps, 5x5 2) Dips 5x5-10 (ring or matador: jumping, banded, kipping, strict) BODY-WEIGHT ONLY Partner / Both Work / Any order / 20 cap Row 100 cals 50 Burpees Bike 100 cals The WOD 3 RFT / 20 cap 15 Pull-Ups |... by bbaker | Dec 26, 2017 | WOD
BARBELL Snatch – 5x3 @ 75% (drop each rep; squat if possible) Accessory 1) 5 Scap Pulls + 5 Arch to Hollow, 5x5 2) Strict Pull-ups, 5x5 3) Double-under work, 5x10 attempts BODY-WEIGHT ONLY 3 RFT / 20 cap Run 800m or Row 1000m 21 Burpees | RX+ Strict Burpees The...