by bbaker | Oct 31, 2018 | WOD
BARBELL Back Squat (5x3 @ 85%) BODY-WEIGHT ONLY 5 RFT / 20 cap Zombie Run 200m 20 Hollow Rocks 6 Burpees WOD / Partner / “The Thriller” / 1 Works “Walk Like the Dead” – 20 Wall Walks “Grave Busters” – 40 Burpees “Brain Smash” – 60 Front... by bbaker | Oct 30, 2018 | WOD
ACCESSORY EMOM x 5, 5 Strict Reverse Grip Pull-ups BARBELL EMOM x 10: 2 Overhead Squat @ 65% of 1 RM BODY-WEIGHT ONLY 2 RFT / 18 cap Run 400m 15 Burpees 250 Single-unders | RX+ 250 DU’s 15 Burpees Row 50/40 cals WOD RX 30 RFT / 18 cap 5 WBS 3 Burpees 1 Power... by bbaker | Oct 29, 2018 | WOD
BARBELL EMOM x 10: Power Clean + Front Squat + Hang Squat Clean @ 65% of 1 RM Squat Clean BODY-WEIGHT ONLY 4 Rounds / 3 minute clock 30 Lunges 15 Sit ups AMRAP Burpees -rest 1 min WOD For time / 21-15-9 / 12 cap Hang Squat Snatch, 75/55/35# Pull-ups Bar Facing Burpees... by bbaker | Oct 26, 2018 | WOD
WARM UP 1) Mobility / 3 Rounds: Sled Push-pull, 3 Tire Flips, 5 Burpees / 10 Wall Squats 2) Barbell Warm up 3) Accessory: Tabata Double-unders BARBELL EMOM x 10 Power Clean + Front Squat + Hang Squat Clean @ 60% of 1 RM Squat Clean BODY-WEIGHT ONLY Tabata Air Squats... by bbaker | Oct 25, 2018 | WOD
WARM UP 1) Mobility / 10 Wall Squats / 20 Lunges / 3 Rds: 5 Tire Flips, 5 Push-ups, 5 Sit ups 2) Barbell Warm up 3) Accessory: EMOM x 5, Bent Over Row 3-3-3-3-3 BARBELL Front Squat, 5@70%, 4@75, 3@80, 2@85, 1@90 BODY-WEIGHT ONLY For time / 20 cap: 50 Cal Row | RX+...