by bbaker | Feb 28, 2018 | WOD
BARBELL 1) Barbell Warm-up 2) Squat Clean & Jerk – EMOMx10 (increase each set; stay below 80% of 1 RM) ACCESSORY Bar Muscle-ups (jumping, banded, kipping) BODY-WEIGHT ONLY For time / 20 cap 50 Lunges each leg 50 Sit-ups | RX+ 50 T2B 50 Push-ups 50 Box Jumps... by bbaker | Feb 27, 2018 | WOD
BARBELL 1) Barbell Warm-up 2) Front Squat, 5-5-3-3-1-1 ACCESSORY Dips 5x5-10 (rings or matador; jump, kip, strict, weighted) BODY-WEIGHT ONLY 5 Rounds / 16 cap Run 200m 5 Burpees 10 Sit-ups 15 Lunges WOD For time / 15 cap 100 Double-unders 75 Air Squats 50 Power... by bbaker | Feb 26, 2018 | WOD
BARBELL 1) Warm-up (coaches choice) 2) Power Snatch 3-3-2-2-1-1 ACCESSORY 5x5 Strict Pull-ups + 4 Pistols + 3 Handstand Holds BODY-WEIGHT ONLY AMRAP 15 100 Burpees -then AMRAP Single-unders | RX+ Double-unders WOD 3 Rounds / 20 cap 40 Wallballs 30 Box Jump Overs 24/20... by bbaker | Feb 24, 2018 | WOD
Partner WOD / 1 works A) 12 min clock Bike 100 cals AMRAP Hang Power Cleans, 95/65 *Accumulate Air Squats to increase reps -rest 2 mins B) 12 min clock Row 2K AMRAP Front Squats, 95/65 *Accumulate Push-ups to increase reps -rest 2 mins C) 12 min clock 1000... by bbaker | Feb 23, 2018 | WOD
BARBELL 1) Warm-up 2) EMOM x 10, Power Clean + 2 OHS ACCESSORY Handstand Work: 5x5 Handstand attempts / Handstand Holds against wall / Toggles / Descents / Steps BODY-WEIGHT ONLY For time / 16 cap / 40-30-20-10 Push-ups | RX+ Strict Push-ups Lunges *run 200m b/w...