Robbie
Killing In The Name
3 Rounds:
50 Air Squats
7 Bar Muscle Ups
10 Hang Power Snatch (95/65#)
Post times to comments.
WOD Guidance
Todays workout is a spinoff of the workout “Nasty Girls”
Keep a steady, consistent pace on the air squats – just keep moving!
Variations for the bar muscle up will be provided in class.
Find a weight on the hang power snatches that you can cycle multiple reps in a row.
Box Brief
Tomorrow, Thursday January 10th – Bring a Friend Day! (all classes)
Sunday, January 13th 10am-1pm – FREE Nutrition Consultations w/ Coach Kathleen
*Sign-up sheet at the front desk*
CLICK HERE and CLICK HERE to see Coach Kathleen’s latest blog posts.
Sunday, Saturday, February 9th @ 6:00pm – Gronk Nation Team Rowathon
Click HERE for more details.
9:57
65# bb – really proud of that – unbroken / 5’s / unbroken
MU transitions – 4 on 20 inch box / 3 on 24 inch box each round
Crushed it on the barbell today! Awesome job pulling yourself under the bar with a strong punch out every rep!
8:42 RX
Holy forearms, Batman.
The prettiest muscle ups in the gym!
I couldn’t stop watching her during my air squats!
5:00 RX
Fun one today!
Naaaailed it! So fast
OMG.
9:15 Rx
THANK YOU COACH CASEY for the pointers in helping me find my bar muscle ups that I somehow lost in the first round. What a difference that little tweak made! And they were suddenly back. Sorry for the F bombs 😬.
You are a rockstar. It’s so cool as a coach to work with someone with so much body awareness. I said it, but you actually made it happen!! So strong and sooo impressive!
7:55
BMU on 24” box and shortest pull up bar.
Thank you Casey! Closest I’ve ever been to a BMU!
Loved watching you do this solo! You crushed it! We’ll get you on top of that bar in no time 💪🏼💪🏼
7:00 Rx
Killing in the Name
8:32 BMU transitions on a 24″ box – tall rig bar that was adjacent to the dance-floor
Snatches ub, ub, 9-1
So much fun today!
9:56
Kipping pull-ups
65#