Join us this Friday, 12 January, for a FREE class!
No experience is needed! Everyone is welcome!
Conditioning:
24 Pull-ups
24 Back squats* (75/53)
24 Bar-facing burpees
…Rest 1:00 then…
16 Chest-to-bar pull-ups
16 Front squats (95/63)
16 Bar-facing burpees
…Rest 1:00 then…
8 Bar muscle-ups
8 Overhead squats (115/78)
8 Bar-facing burpees
For time
(14:00 time cap)
*The bar must be cleaned and then placed on the back for back squats
Strength:
Zombie Front Squats
3 @ 60% of 1-rm front squat
3 @ 65%
3 @ 68%
3 @ 70%
3 @ 73%
For quality
Post results and experiences to comments
11:08Rx
PLU 17/7
CTB 10/3/3 (would have done 10/6 but my toes hit the mat on that 3rd one)
BMU UB
SWOD build to 143
CWOD:
10:45 Rx
Plu: 11/8/5
C2B: 6/5/3/2
MU: 3/2/1/1/1 chicken winged last 4 🙁
All squats and burpees UB. Lol
SWOD:
Worked up to 235#
12 PLUs
24 Back Squat
24 bar facing burpees
8 C2B
16 front squat
16 bar facing burpees
4 MU
8 OHS
14:08
14:24 Rx
Went 20 unbroken in the pull-ups
C2B haven’t been feeling good lately but I made it through them
14:08
Banded plu’s
53# back squat
Banded C2B
53# front squat
Banded C2B and red band ring dips
Hit cap and didn’t get to the 8 OHS
58# zombie squats
It definitely felt like a Monday. I wasn’t mentally with it. Forgot my 1st 1 minute rest, tried to do ring dips on the 2nd round and did parallel bar burpees 8n 1st round. Ugh.
14:03
back squats 75lbs
24plu blue band
Front squats 95lbs
16 plu blue band
Overhead squats 105lbs
8 plu 8 ring dips blue band
13:28
Jumping MUs (16 inch box)
143# Last set of Zombie Squats