15 minutes to establish a 3RM Power Clean + Push Jerk (touch and go).
then…
For time:
– 10 STRICT Pullups
– 10 Wall Balls 20/15#
– 8 STRICT Pullups
– 15 Wall Balls 20/15#
– 6 STRICT Pullups
– 20 Wall Balls 20/15#
– 4 STRICT Pullups
– 25 Wall Balls 20/15#
– 2 STRICT Pullups
– 30 Wall Balls 20/15#
7 x 2 Low Bar Back Squat at 80% of your HBBS 1 RM
then…
Barbells & Handlebars prep work
EMOM for 12 minutes:
– 12 KB Snatches (53/35) <– Even minutes
– 8 Burpees AFAP <– Odd minutes
*Advanced do 12 UB KB snatches each arm and 10 burpees.
Extra Credit:
– 2 x 20 GHD sit-ups OR
– row 1,000 m AFAP OR
– 1 min on AD for max cal
Barbells & Handlebars is officially sold out! If you’re not in the competitive spirit but would still like to join in the fun and spread awareness about prostate cancer with us, then please come! We are still in need of volunteers and would love to have you come and be part of the community. This event is open to anyone so please bring a friend. The awesomeness takes place on Dec. 1st.
Thanksgiving Week Gym Schedule:
Mon-Wed (11/19-21): Regular Classes
Thurs (11/22): CLOSED
Fri (11/23): 10-12 Open Gym
Sat (11/24): 10-12 WOD and Open Gym
Be a badass and REGISTER before you miss your chance to be a part of Barbells & Handlebars 2012. Registration will be capped at 50 participants. Also, ‘like’ the BB&HB page on Facebook for daily updates all the way up until December 1st.
In 45 min accumulate at an easy pace broken up in any way:
Push Press
5×3
then…
4 rounds for time of:
– 7 Shoulder to Overhead (135/95)
– 50 Double Unders
– Run 200 meters with a 20/15 pound medicine ball
*1 min rest
I’ve seen some pretty nasty ‘staches around the gym recently and I just want everyone to know that it only gets fuller. We are about half way through the month of Movember and that much closer to Barbells & Handlebars on Saturday, December 1st. I wanted to mention a few important details concerning the event…
The first WOD will be building up to a one rep max ground to overhead.
The Fight Gone Bad portion of the event (second WOD) is now referred to as “Fight Gone Mad”. The first of the five movements in it is the kettlebell swing for intermediate and kettlebell snatch for advanced. The other four movements will be announced soon.
Vydra from 102.1 The Edge will be our honorary celebrity mustache judge.
We are still in need of volunteers if you are not planning on participating. If you don’t want to volunteer, then you are encouraged to still show up and show your support. If you do want to volunteer, please register HERE.
Females will be judged on most creative mustache, too.
Origin Natural Food will be in attendance giving out awesome food samples. We will have some others out too who will be announced as we get closer to December 1st.
As of this morning we have about 18 spots left. Please register HERE if you going to participate. If you are still unsure, just go ahead and do it! It is for a good cause and will be fun.
5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
then…
Register for Barbells & Handlebars
then…
Not for time but move through it with a steady pace:
10-8-6-4-2 reps of
– Power clean @ 70% of 1RM
– Box jump (36/28″), jump up then step down