Monday, 08 January 2023

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

7 Responses
  1. sflynn

    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

  2. White Ape

    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#

  3. Justin Carpenter

    12 PLUs
    24 Back Squat
    24 bar facing burpees
    8 C2B
    16 front squat
    16 bar facing burpees
    4 MU
    8 OHS

    14:08

  4. megancyork

    14:24 Rx

    Went 20 unbroken in the pull-ups

    C2B haven’t been feeling good lately but I made it through them

  5. Michelle Milstead

    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.

  6. Hayden Boyd

    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