by bbaker | Jul 31, 2018 | WOD
WARM UP 1) Mobility 2) Barbell Warm-up: 5 Deadlifts, 5 Hang Muscle Clean, 5 Front Squat, 5 Hang Muscle Snatch, 5 Overhead Squat, 5 Snatch Balance 3) Accessory: EMOM x 5, Snatch High-pull 3-3-3-3-3 BARBELL EMOM x 10, Snatch Balance, 2@60% of 1 RM Snatch BODY-WEIGHT... by bbaker | Jul 30, 2018 | WOD
WARM UP 1) Mobility 2) Barbell Warm up 3) Accessory – 5x5 Strict Pull-ups / or work on a weakness BARBELL Overhead Squat, 5x5 @ 55%, 2 second pause BODY-WEIGHT ONLY & WOD 21-18-15-12-9-6-3 for time / 15 cap RX / Partner / 1 works Burpees Cals Row Box Jump or... by bbaker | Jul 28, 2018 | WOD
WOD / Teams of 2 or 3 / 1 works AMRAP 7 – WBS -rest 2 mins AMRAP 7 – Bike -rest 2 mins AMRAP 7 – Burpees -rest 2 mins AMRAP 7 – Row Cals -rest 2 mins AMRAP 7 – KBS ... by bbaker | Jul 27, 2018 | WOD
WARM UP 1) Mobility / Down & Backs 2) Barbell Warm-up: 10 Deadlifts, 10 Hang Muscle Cleans, 10 Front Squats, 10 Shoulder Press, 10 Back Squats 3) Spend 5 minutes on a weakness BARBELL EMOM x 10, 3 Position Squat Clean (floor, knee, pockets) BODY-WEIGHT ONLY EMOM... by bbaker | Jul 26, 2018 | WOD
WARM UP 1) Mobility 2) Barbell Warm-up 3) Accessory: EMOM x 5 – Clean High-Pull, 3-3-3-3-3 BARBELL EMOM x 10 – Split Jerk, 2 @ 55% BODY-WEIGHT ONLY For time / 20 cap 500m Row 10 Burpees 400m Run 20 Burpees 300 Single-unders 30 Burpees 200 Lunges 40...