Mark Bowe hosts the best show on TV, Barnwood Builders, and if you haven’t seen it, you are MISSING OUT!! I recently came across this TedTalk from 2013 with Mark, and it’s spot on for today too! Make some time
Skill: 5×1 Inverted bar pulls Strength: Work to a heavy power snatch WOD: As many rounds as possible in 15 minutes of: 3 Power snatches (135 lb./95 lb.) 5 Strict pull-ups 150m Run Post loads and completed rounds to comments.
Skill: 3×20 Handstand shoulder touches Strength: 5×1 Clean & Jerks @ 85% WOD: 5 rounds for time of: 500m Row 8 Front rack Lunges (135 lb./75 lb.) 8 Shoulder to overhead (135 lb./75 lb.) Post loads and time to comments.
Skill: 5×2 Hanging from rings to inverted knee tucks (static) Strength: 5×2 Hang snatches @75% WOD: For time: 200m run 30 Russian twists Rest 1 minute 200m Run 20 Hollow rocks Rest 1 minute 400m Run 30 Russian twists Rest
Skill: 5×2 Ring holds to knee tucks Strength: 7×2 Weighted chin ups WOD: 5 rounds for time of: 5 Deadlifts (275 lb./215 lb.) 5 Bar over burpee 5 Muscle-ups Post loads and time to comments. _____ LEANFIT: As many rounds