https://campaign.forboobs.org/fundraiser/3543922
Please join us TOMORROW (October 23 from 8-10am) for our annual Barbells for Boobs fundraiser!
Join us for a workout and/or please feel free to donate and cheer from afar.
We can’t thank you enough for your support.
Warm Up:
7 Minutes:
7 PVC Pass Throughs
7 DB Single-Arm Push Press / Arm
7 Wall Squats
7 Kip Swings or Scap Pull-ups
17 Single Unders
Specific Warm-Up:
5 Minutes Clean Review
5 Minutes Loading
5 Minutes Mini-Round and BMU Practice
WOD:
On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean
Rest 2:00
From 6:00 – 10:00
AMRAP 4:
Bar Muscle-ups
Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) @50/35
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees
Time: 20 Minutes
Loading: 5/5
Skill: 5/5
Volume: 4/5
Intermediate:
On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean
Rest 2:00
From 6:00 – 10:00
AMRAP 4:
Pull-Ups
Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
6 Single-Arm DB Push Presses (Left) @50/35
6 Single-Arm DB Push Presses (Right)
6 Lateral DB Burpees
Beginner:
On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean
Rest 2:00
From 6:00 – 10:00
AMRAP 4:
Ring Rows
Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
20 Double Unders
5 Single-Arm DB Push Presses (Left) @35/20
5 Single-Arm DB Push Presses (Right)
5 Burpees
Limited Equipment:
On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean
Rest 2:00
From 6:00 – 10:00
AMRAP 4:
Unbroken Alt. DB Power Snatches
Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left)
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees
Movement scaling options:
Clean: If injured, have athletes perform a deadlift or a squat variation
Bar Muscle-ups: Pull-ups, Ring Rows
Double Unders: Reps, Single Unders
Single-Arm DB Push Press: Reps, Load
Lateral DB Burpees: Reps, Burpees
Cool down:
2 Sets:
30 Seconds Doorway Pec Stretch / Side
30 Seconds Pigeon Stretch / Side