December 8 2020
Warm Up:
3x
10 Superman
10 Kip Swings or Arm Circles
10 Rev VUps
WOD:
Barbell Crew
5 Min AMRAP
Buy in 30 Pull Ups (Ring Rows or Towel Rows)
12 Deadlifts (L1 - 135/95, L2 -185/125, L3 - 225/155)
12 Burpees
5 Min Rest
5 Min AMRAP
Buy In 20 CTB Pull Ups (Pull Ups/RR/Towel Rows)
9 Deadlifts (L1 -185/125, L2 - 225/155, L3 - 275/185)
9 Burpees
5 Min Rest
5 Min AMRAP
Buy In 10 Bar Muscle Ups
6 Deadlifts (L1 - 225/155, L2 - 275/185, L3 - 315/215)
6 Burpees
*** If you aren’t feeling the towel Rows you can grab a plate or something and do Bent Over Rows (add weight each round)
Minimal weight Crew
5 Min AMRAP
Buy in 30 Pull Ups (Ring Rows or Towel Rows)
12 KB/DB/Plate/MB Deadlifts
12 Burpees
5 Min Rest
5 Min AMRAP
Buy In 20 CTB Pull Ups (Pull Ups/RR/Towel Rows)
9 KB/DB/Plate/MB Deadlifts
9 Burpees
5 Min Rest
5 Min AMRAP
Buy In 10 Bar Muscle Ups
6 KB/DB/Plate/MB Deadlifts
6 Burpees
**Keep your Deadlift position strong as it will be lighter
*** If you aren’t feeling the towel Rows you can grab a plate or something and do Bent Over Rows (add weight each round)
Body Weight Crew
5 Min AMRAP
Buy in 30 Pull Ups (Ring Rows or Towel Rows)
12 Back Pack Deadlifts
12 Burpees
5 Min Rest
5 Min AMRAP
Buy In 20 CTB Pull Ups (Pull Ups/RR/Towel Rows)
9 Back Pack Deadlifts
9 Burpees
5 Min Rest
5 Min AMRAP
Buy In 10 Bar Muscle Ups
6 Back Pack Deadlifts
6 Burpees
**Keep your Deadlift position strong as it will be lighter. Try to add weight to the BackPack each round.
*** If you aren’t feeling the towel Rows you can grab a plate or something and do Bent Over Rows (add weight each round)