168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Monday 1/5/15

January 04, 2015

W.O.D.

3 Rounds For Time

15 Chest To Bar Pull Ups

20 Burpees

15 Front Squats 135/95

Scale as needed.

Advanced Training

Do Bar Facing Burpees (Not Side Facing) Over The Bar

Tempo Work

1 Squat Clean 225/135*

3-5 Unbroken Muscle Ups

1:00 Rest

Continue For 20 Minutes

* Choose a weight that’s not too heavy to do solid controlled reps.

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  1. Josh Reply

    11:37 Rx – Bar Facing Burpees

  2. Terry Reply

    17:08 RX – Bar facing Burpees

  3. Kevin Mikolazyk Reply

    17:50 rx bar facing burpees

  4. JoJo Reply

    12:18 g&b, 35# fun 9:30!!!

  5. Tunay Reply

    15:32 FS 45#
    r/b bands fot ctb pull ups

  6. Kelly Cook Reply

    15:32, red band for round one, blue band for rounds 2 and 3, 95# FS. This was so much harder than I thought it would be!

  7. Allan Reply

    A.8:56 Rx BFB…. Those burpees sucked!!!
    B. Done. 225# 2 round with 3 the rest 4 or 5.

  8. Mase Reply

    A. 19:48 subbed 30 kbs for burpees.
    B. 105 muscle cleans and rings to chest

  9. Mark Reply

    15:01 rx

  10. Bushy Reply

    18:18 Rx BFB. Brutal.

  11. Christina Sotiros Reply

    16:04, 55#, blue band

  12. Heidi Lacava Reply

    21:06 @75#, purple bands

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