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WOD Blog
 | Tue, Aug 29 2017 |  |
 | Thu, Dec 19, 2019 at 6:00pm CFM Annual Christmas Party |
| Thu, Dec 17, 2020 at 6:00pm CFM Annual Christmas Party |
| Thu, Dec 30, 2021 at 6:00pm CFM Annual Christmas Party |
| Fri, Dec 16, 2022 at 6:00pm CFM Annual Christmas Party |
| Fri, Dec 15, 2023 at 6:00pm CFM Annual Christmas Party |
| Most Recent Benchmark: 12 Days of Christmas WOD on Dec 22, 2025 (29 days ago) |
Tuesday August 29 2017(Time) Tuesday, 8/29/2017 Skill 3 x 10 DB or KB single arm oh squat (5 each arm) – heavier than last week Skill: 7:00 Bar Muscle Up Work on either Prerequisite (choose weakness) or Bar Muscle Up Progression Prerequisite for Bar Muscle Up 3 -5 strict pullups 3 linked C2B pullups 3 Kipping linked TTB (using lats for lever action) Bar Muscle Up Progression Please watch this video Lesson 3 Bar Muscle Up Breakdown https://wodprep.teachable.com/courses/the-ultimate-guide-to-bar-muscle-ups/lectures/2492261 1) Hollow body position 2) Arched position (stay tight on these – don’t just hang) 3) Lever position 4) Hip pop 5) Quick pull with arms (pull body to bar) WOD For time: 20/16 calorie row 10 TTB 12 Snatches 75/55 Rest 1:00 200 m run 10 TTB 9 snatches 95/65 Rest 1:00 20/16 calorie row 10 TTB 6 Snatches 115/75 Rest 1:00 200 m run 10 TTB 3 snatches 125/85 ** start with either run or row and alternate each time |
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