The Week of the GHD

For time:50 Wall ball shots, 20 pound ball10 Muscle-ups40 Wall ball shots, 20 pound ball8 Muscle-ups30 Wall ball shots, 20 pound ball6 Muscle-ups20 Wall ball shots, 20 pound ball4 Muscle-ups10 Wall ball shots, 20 pound ball2 Muscle-ups Scaled option #1, athlete does...

That’s 55 reps:)

10-9-8-7-6-5-4-3-2-1 reps of the triplet:Chest-to-bar pull-upBox jump, 30 inch boxSit-up   Paleo 2.0 – It’s Coming Paleo 2.0 is just around the corner.  Come learn the ins and outs of this next challenge at one of the following info sessions.  Athletes...

Thank You

Weighted pull-ups 1-1-1-1-1-1-1 repsthen:3 rounds for time:10 pull-ups20 sit-ups30 squats Thank You Thanks to all the Roots members who came out for the Paint-the-Shop-for-Time Party.  Eric and I were overwhelmed at the number of people who came out to lend a hand....

Paleo Showdown: One Week Down

Three rounds for time of: 12 Muscle-ups 75 SquatsIf you are not yet able to do a muscle-up, substitute 12 pull-ups and 12 dips for every 12 muscle-ups. Dudes, remember to sign-up for the Dudes Workout on MBO!  It’s this Friday at 5:30pm. One week into the Paleo...