For Time: (40min cap)
800m Run / Row or 2km Assault Bike
50 Chest to Bar Pull-Ups MRX Pull-Ups
800m Run / Row or 2km Assault Bike (opposite)
50 Handstand Push-Ups MRX Hand Release Push-Ups or 2/4″ rise
800m Run / Row or 2km Assault Bike (opposite)
50 Toes to Bar or WB Sit-Ups 20/14lbs MRX 20/10lbs
800m Run / Row or 2km Assault Bike (opposite)
50 WB Shots 20/14lbs to 10/9’ MRX 20/10lbs to 9’
*Athletes Choice on Order of Couplets*
Flexibility Development
2x30sec Couch Stretch or Modified Couch
2x30sec Head to Floor Straddle Stretch
2x 30sec Banded Shoulder Stretches
2x 30sec Pigeon/Swan/Piriformis Stretch
2x 30sec Chinese Splits
2x 30sec American Splits
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Learn more about the Open here!
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Bad to the bone!
Harder. Better. Faster. Stronger.
A. 3+31 rx (bike – c2b – run – wbsu – bike – wbs – run – hspu)
B. Complete
Bo Bo! My man Bo has worked so hard since joining and it’s awesome to see this pic. Like all of us he’s come so far and it’s been through consistent smart training. Bo is a true gentleman who sets up in the back corner and goes about his business the right way. He’s a great guy out of the gym and it’s evident by the way he carries himself in the gym and the way he treats people. Proud and impressed by what you do in and out of the gym buddy. Keep it up!
This picture says so much about Bo as a person and an athlete. He’s not only hard working and consistent, but also humble and coachable enough to take a few steps back in order to eventually take a whole lot more steps forward. He’s as nice as they come and polite, friendly and encouraging to everyone around him. Stay after it Bo! 😁
Go Bo
35:10 scaled to ride/row, 25/25 CTB/PU, 50# DB press
T2B
3+5 rx (HSPU’s 👎🏼)
Thanks for all the kind words. I only recently figured out how to get up on top of that bar. I appreciate the coaches and friends that helped before and after classes over the past several months.
Born – 1982
Married – 2006
First Bar Muscle Up – 2021!
30:26 rx (in order, run/row, T2B)
29:33 rx (run/row & order = t2b/hspu/c2b/wbs)
30:31 scaled
Run/bike/run/bike
Jumping C2B
Regular strict push-ups
T2B (all singles)
WBS 14/9’ all singles
BO!!!!! Great hair, greater heart!
37:55 Rx (T2B, Row, Run, Row, Run)
28:38 Rx (in order, run/row/run/row, T2B)
Bo!! Great pics of a skill recently gained! He quietly sets up in the back corner and attacks WODs daily! Great athlete and awesome person! Always kind and coachable… keep showing us how it’s done!
CFHsv Workout from Saturday, 2/27/2021 –
Hero WOD “Mr. Joshua” w/ WBSit-ups:
Time = 17:15, RX (Run/WBSit-ups/250#)
Bo, in the back of the room, moving lots of weight.. a
Always working hard!
31:38
HSPU-C2B-WBS-T2B