WODs
Leaderboards
Matt Akers
Jason Hughes
Ashley C. Groves
Casey Raiford
Jonathan Wyatt
Craig Bailey
CFFB - Power Snatch to Overhead Squat 8x2 (1+1)
Power Snatch + Overhead Squat 8x2(1+1) *Power Snatch the weight then overhead squat the weight. Drop the weight and do another rep of power snatch + overhead squat. 2 reps of 1+1 constitutes one set. You can work up to a heavy set or do sets across. Post Loads.
5 RFT: Ground To Overheads, Front Squats and Muscle Up (Bar)s
5 rounds for time of: 5 Ground To Overheads, 165/75 lbs 5 Front Squats, 165/75 lbs 5 Muscle Up (Bar)s
Scale bar muscle up to 2 ring MUs or 5 pull-up/5 ring dips per bar muscle up
Gym Activity
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2 Power Snatch to Overhead Squats 15 lbs 2 Power Snatch to Overhead Squats 35 lbs 2 Power Snatch to Overhead Squats 55 lbs 2 Power Snatch to Overhead Squats 65 lbs 2 Power Snatch to Overhead Squats 65 lbs 2 Power Snatch to Overhead Squats 65 lbs 2 Power Snatch to Overhead Squats 65 lbs 2 Power Snatch to Overhead Squats 65 lbs -
Did all bar muscle ups with 1 green band for assistance.5 rounds of: 5 Ground To Overheads, 75 lbs 5 Front Squats, 75 lbs 5 Muscle Up (Bar)s
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Tried to break up the muscle ups... Bar got sweaty and slippery5 rounds of: 5 Ground To Overheads, 165 lbs 5 Front Squats, 165 lbs 5 Muscle Up (Bar)s
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Pull-ups with 1 green band and 2 redAMReps in 10 mins: Row (calories), 4 mins | 55 reps Rest 1 min Pull-up, 3 mins | 28 reps Rest 1 min Back Squat, 0.75x bodyweight, 2 mins | 15 reps Rest 1 min Push Press, 75 lbs, 1 min | 11 reps
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Sets 8 Weighted Barbell Step-ups | 45 lbs 8 Weighted Barbell Step-ups | 75 lbs 8 Weighted Barbell Step-ups | 95 lbs 8 Weighted Barbell Step-ups | 65 lbs
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I used the green band for pull-ups. I'm going to quit using the band.AMReps in 10 mins: Row (calories), 4 mins | 76 reps Rest 1 min Pull-up, 3 mins | 31 reps Rest 1 min Back Squat, 1x bodyweight, 2 mins | 10 reps Rest 1 min Push Press, 135 lbs, 1 min | 10 reps
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Sets 8 Weighted Barbell Step-ups | 95 lbs 8 Weighted Barbell Step-ups | 95 lbs 8 Weighted Barbell Step-ups | 95 lbs 8 Weighted Barbell Step-ups | 95 lbs
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Sets Pull Up (Strict) | 6 reps
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Need to keep working on the row.AMReps in 10 mins: Row (calories), 4 mins | 56 reps Rest 1 min Pull-up, 3 mins | 65 reps Rest 1 min Back Squat, 1x bodyweight, 2 mins | 35 reps Rest 1 min Push Press, 135 lbs, 1 min | 14 reps
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