Wednesday, April 16, 2014

4/17/14

1. WOD
"Scorpion Bowl"
How fast can you complete 7 rounds?
7 thruster (135/95)
7 burpees


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Open your hips

Tuesday, April 15, 2014

4/16/14

1. Snatch complex:
Power snatch + hang snatch: 6X1+1
*Do 1 set every 1:00*

2. WOD

How fast can you complete 10 rounds?
7 chest-to-bar pullups
14 pushups
21 free standing squats

*15:00 cap*

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Balanced breakfast

Monday, April 14, 2014

4/15/14

1. WOD
"Christine"
How fast can you complete 3 rounds?
400M run
12 deadlifts (bodyweight)
21 box jumps (20)

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Quality movements

Sunday, April 13, 2014

4/14/14

Happy birthday, Rankin & Mandy!!


1. Front squat: find your 1RM
*10:00 cap*

2. Reverse lunge:  3X5+5
*Do 1 set every 1:30*

3. 3 giant sets:
Pause hyper X 8-10
DB RDL X 12
Lying knee in X 10-15


This week BBCF:
Tuesday
WOD: Christine

Wednesday
Strength: snatch complex
WOD: pullups, pushups, squats

Thursday
WOD: Scorpion Bowl

Friday
Strength: clean+jerk complex
WOD: 200M run, power clean, t2b


Thursday, April 10, 2014

4/11/14

1. Clean+jerk complex:
Clean + jerk: 5X1+3
*Do 1 set every 1:00*

2. WOD
"Sherwood Special"
How fast can you complete 2 rounds?
400M run
40 thruster (75/55)

*15:00 cap*

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"Fat Sam"

Wednesday, April 9, 2014

4/10/14

1. WOD
"Mary"
How many rounds/reps can you complete in 20:00?
5 handstand pushups
10 pistol squats (5+5)
15 pull-ups


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Wrist mobility

Tuesday, April 8, 2014

4/9/14

1. Snatch complex:
Snatch + below the knee snatch: 5X1+2
*Do 1 set every 1:00*

2. WOD

How fast can you complete 5 rounds?
5 power snatch (135/95)
15 box jumps (24/20)

*15:00 cap*



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Zucchini fritters