BARBELLS FOR BOOBS
Partner WOD One person works at a time, except for C&J’s, both work at same time.
Angie DD
100 Breast to Bar Pull Ups
100 Chest to Deck Push Ups
100 Weighted Sit Ups 45/35
100 Goblet Squats 53/35
Grace
30 C&J 135/95
Each partner has to do between 1 and 3 Every Minute on the Minute for a total of 30.
5 Barbell Complexes for time: 5 Front Rack Lunges – 83/125 5 Shoulder to Overhead – 83/125 9 Back Squats – 83/125 *10 Minute Cut-off* *Each full round is 1 barbell complex. So, essentially, you must complete 5 rounds of this workout. However, a complex means that the movements/the entire round must be done without…
Strength/Skill – Back Squat 5 x 5 Teams of 2 complete AMRAP 25 of: 50 Wall Balls, 20/14 40 KBS, 70/53 30 TTB 400m Run (200m each) One athlete works at a time. If you dont have a partner cut reps it in half.
Warm up: 3RDs at easy pace 10 Goblet Squats 100m Run 5 Push Up 6 Min EMOM Front Squat Min 1 – 5 Reps @ 75% Min 2 – 1 Rep @ 80% Min 3 – 5 Reps @ 75% Min 4 – 1 Rep @ 85% Min 5 – 5 Reps @ 75% Min…
Strength/Skill – Shoulder Press 5 x 2 5 sets: 20 walking lunges 10 dips 10 toes to bar 20 box jump step-downs 40 double unders rest 3 min
3 RDs 10 Squats 10 BB Deadlifts 15 Sit Up Front Squats 5×5 @ 70-80% 1RM 5RFT 200m Run 15 Weighted Sit ups 35/25 10 Deadlifts 315/225 * 22 min Cap*
Strength/Skill – Back Squat 5 x 3 4 R.F.T. 7 Man Makers 10 Forward rolls to a tuck jump 13 C.2.B. Pull-ups