It’s official. We will be hosting a community wide Barbell for Boobs workout on October 27th. Location TBD but most likely will be Woburn location around 10am.
Those unfamiliar with the fundraiser check out Barbells for Boobs here. This year we will be raising money through T Shirt sales specially made for this year’s event.
We will be having an individual and team mini competition for the workout “Grace” which is the universal BfB workout, 30 Clean and Jerks for time. How we are running the event we will discuss more later on, but for now just #savethedate!!
Strength : Low Bar Back Squat
– Warmup for exactly 4 minutes, 3×3 working up to 70%
a: 8 Minutes to find a 3 rep max, starting at 70 % and working up from there
b: EMOM 5m : 1 Heavy rep, working up to whatever able, PR or close
WOD : 7m AMRAP
5 Front Squat 135/95
5 Handstand Push-ups, 3” Deficit (25# plates)
S: 75/55, Push-ups
L1: 115/75, Scaled HSPU or Ring Dips
Rx+: 185/135, 7” deficit HSPU
Core Work : for time
50 Air Squats
40 Russian Twists 20/14
30 Seated Press w MB
30 Hollow Rocks
Conditioning : 7m AMRAP
10 Goblet Squat 53/35
10 KB Swing, OH
1. Strength and WOD
2. For Time : do this hard, just like the WOD. We are starting the turn to building capacity along the skill and strength level we have been working towards.
100 KB Swing 70/53
15 Muscle Ups
60 Double Unders
20 Hang Squat Clean Thruster 115/75