by bbaker | Oct 24, 2018 | WOD
WARM UP 1) Mobility / Down & Backs / 10/20 Tabata Bike / 10 Wall Squats / 10 Pistols 2) Barbell Warm up 3) Accessory: EMOM x 5, 3-5 GHD Sit ups BARBELL EMOM x 10 Power Snatch + Overhead Squat + Hang Squat Snatch @ 80% of 1 RM Squat Snatch BODY-WEIGHT ONLY Partner... by bbaker | Oct 23, 2018 | WOD
WARM UP 1) Mobility / Down & Backs / Tabata Bike / 3x Sled Push & Pull 2) Barbell Warm up 3) Accessory: EMOM x 5, Sotts Press 3-3-3-3-3 BARBELL EMOM x 10: Push Press + Push Jerk + Split Jerk @ 60% of 1 RM Push Press BODY-WEIGHT ONLY For time / 15 cap Row 50... by bbaker | Oct 22, 2018 | WOD
WARM UP 1) Group Stretch / Down & Backs / Tabata Bike / 2) Barbell Warm up 3) Accessory: EMOM x 5, 5 Strict Pull-ups BARBELL EMOM x 10, 2 Overhead Squat @ 60% (from the floor) BODY-WEIGHT ONLY For time / 17 cap 40-30-20-10 Push-ups Sit ups Air Squats WOD /... by bbaker | Oct 20, 2018 | WOD
WOD / Teams of 3 / 1 Works A. AMRAP 10 / 300 Single-unders, 150 Air Squats, AMRAP Deads 95/65 B. AMRAP 10 / 150 Sit-ups, 90 Hang Power Cleans 95/65, AMRAP Cals Bike C. AMRAP 10 / 90 Shoulder to Overhead 95/65, Row 1500m, AMRAP... by bbaker | Oct 19, 2018 | WOD
WARM UP 1) Mobility 2) Barbell Warm-up BARBELL Back Squat, 3-15-2-10-1-5 BODY-WEIGHT ONLY 5 RFT / 20 cap Row 30 cals | RX+ Bike 30/24 cals 100 Single-unders | RX+ Double-unders WOD 5 RFT / 3 min clock 30 KBS 55/35 | 45/25 AMRAP Burpees -rest 2...