The Alamo City CrossFit and Barbell Club Holiday WOD and Brunch is on Saturday!
The festivities kick off at 9:30am with a fun WOD then we’ll share some cheer with a Boozy Brunch. The main Brunch foods will be provided (Eggs, Bacon and Pancakes) but the other items will be potluck style so click HERE to select what you’d would like to bring.
Let us know you’ll be joining the fun by signing up on MBO!
Fitness & Life
Option #1 – Handstand Pushups
AMRAP 5 of the Unbroken Complex:
1 Dead-Stop Strict HSPU
2 Strict HSPU
3 Kipping HSPU
Option #2 – Pike Pushups
5% of Benchmark Box Shoulder Taps, each side
5% of Benchmark Box Pike Pushups
*the intention is complete each set “unbroken”, without coming off the box
Option #3- Presses
10 seated alternating Db presses x 16-20 reps
50 ft straight legged bear crawl
athletes have 10 minutes to build to a heavy
Power Clean & Jerk
working power clean technique with light weight
Fitness (20 min cap)
Unbroken Clean and Jerks
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. You choose your load. If you fail the set, you must start that set over.
Man-makers (DB’s 25/15)
Complete the sets and rest as needed. Sets do not have to be unbroken, but feel free to take on the challenge.