by bbaker | May 31, 2018 | WOD
BARBELL 1) BB Warm-up 2) Snatch 3-2-1 @ 82.5% (drop each rep on set of 3 & 2 if needed) ACCESSORY Bar Muscle-up work (jumping, banded, kipping), 3x5 BODY-WEIGHT ONLY For time / 20 cap: 50 Lunges Run 800m 50 Lunges Run 400m 50 Lunges Run 200m WOD RX | For time / 20... by bbaker | May 30, 2018 | WOD
BARBELL 1) BB Warm-up 2) Shoulder Press, 5x3 @ 82.5% ACCESSARY Seated Box Jumps, 5-5-5-5-5 (soft landing; knees out; chest up) BODY-WEIGHT ONLY For time / 20 cap 4 min – Plank Hold (elbows & toes) 60 Air Squats 3 min – Plank Hold 50 Sit-ups 2 min... by bbaker | May 29, 2018 | WOD
BARBELL Because Monday was Murph we are working Back Squats and Power Cleans today. Do one or the other or both and make your best effort to stay w/in a 20 minute time cap. 1) BB Warm up 2) Back Squat, 12@82.5% The goal is 12 reps. If your max reps effort leaves you... by bbaker | May 28, 2018 | WOD
10am Class Only Today Hero Workout – “Murph” Rx: Run 1 mile 100 Pull-ups 200 Strict Push-ups (peel back = scaled) 300 Squats Run 1 mile *partition Pull-ups, Push-ups & Squats as desired Scaled Options: 1) share work with 1 or 2 others 2) cut the... by bbaker | May 26, 2018 | WOD
BODY-WEIGHT ONLY / “Murph” Rx: Run 1 mile 100 Pull-ups 200 Strict Push-ups (peel back = scaled) 300 Squats Run 1 mile *partition Pull-ups, Push-ups & Squats as desired Scaled Options: 1) share work with 1 or 2 others 2) cut the work in half: run 800m,...