BMU Week 7 Programming and COVID update


JT Scott | 05/09/2022 |

Welcome to Week 7 of our 10 week Bar Muscle Up strength and programming cycle. It’s been great to see y’all making so much progress!

On the COVID front, the wastewater data isn’t reassuring and community spread is definitely happening. The City of Somerville recently sent out an alert about elevated levels in town and requested indoor masking in public places – link is here. The City is distributing free KN95 masks at City Hall and free N95s are available at several local pharmacies; see the link above for details.

For now, our usual operation standards aren’t changing, but we’ll keep you informed.

MONDAY
BMU Strength (hips to bars; beat swings: hollow rocks)
WOD: AMRAP 12
Run 200 m
10 Burpees
10 Hang Power Cleans (95/65)

TUESDAY
Power Snatch 3-3-3-3-3
WOD: “Randy”
75 Power Snatches (75/55)

WENDSDAY
BMU Strength (ring lat press downs; box beat swing + jumps; plate snaps)
WOD: 3 Rounds
2 min Cal Row
Run 400m
* Score is total cals rowed and total time

THURSDAY
Deadlift 8-8-8-8-8
WOD: 5 Rounds
10 KB Deadlifts (70/53)
10 Russian KB Swings
10 Abmat Situps

FRIDAY
Unknown and Unknowable


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