Bear Canyon CrossFit – WOD
Bar Muscle Up Practice (No Measure)
Kips (straight arms and Explosive!)
Jumping Bar Muscle Ups
Banded Bar Muscle Ups
“The Wizard of Menlo Park” (2 Rounds for time)
Every 15:00 minutes for2 Sets:
40 V-Ups
30 American Kettlebell Swings 55/35lb
20 Burpees to Bar
10 Bar Muscle-Ups
20 Burpees to Bar
30 American Kettlebell Swings 55/35lb
40 V-Ups
RPE 8/10
Rx+:
Every 15:00 minutes, 2 Sets, Complete the following:
40 GHD Sit-Ups
30 Bar Facing Burpees
20 Deadlifts @185/125lb (83/55kg)
5/4 Rope Climbs
20 Deadlifts @185/125lb (83/55kg)
30 Bar Facing Burpees
40 GHD Sit-Ups
Level 2:
40 Tuck-Ups
30 American Kettlebell Swings 44/26lb, 20/12kg
20 Burpees to Bar
15 Toe to Bar
20 Burpees to Bar
30 American Kettlebell Swings 44/26lb, 20/12kg
40 Tuck-Ups
Level 1:
40 Abmat Sit-Ups
30 Russian Kettlebell Swings 35/18lb, 16/8kg
20 Burpees
20 Strict Knee Raises
20 Burpees
30 Russian Kettlebell Swings 35/18lb, 16/8kg
40 Abmat Sit-Ups