Wednesday, October 1, 2014

10/2/14

1. Clean + jerk variation:
Power clean + jerk: 7X2+1 
*Do 1 set every 1:00*

2. WOD

How fast can you complete 7 rounds?
7 chest-to-bar pull-ups
7 push jerk (135/95)
7 burpees

*14:00 cap*

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Internal rotation fix


Tuesday, September 30, 2014

10/1/14

1. WOD

How many rounds/reps can you complete in 10:00?
200 M run
30 box jumps (24/20)
30 wall ball (20/15)

Post score to comments:

Egg cups recipe

Monday, September 29, 2014

9/30/14

1. Snatch variation:
Power snatch: 7X2 
*Do 1 set every 1:00*

2. WOD

How fast can you complete 9-6-3?
Hang snatch (115/85)
Overhead squat (115/85)
*Do 5 toes-to-bar after each round*

*10:00 cap*

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USAW National University Championships results

Sunday, September 28, 2014

9/29/14

1. Pause front squat: find your 2RM
*3 second pause at the bottom position*
*10:00 cap*

2. WOD

How fast can you complete 3 rounds?
5 power clean (135/95)
10 front squat (135/95)
15 hand release pushups

*12:00 cap*

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This week at BBCF:
Tuesday
Strength: power snatch
WOD: hang snatch, ovh squat, t2b

Wednesday
WOD: box jumps, wall ball, 200M run

Thursday
Strength: power clean+jerk
WOD: c2b pullups, push jerk, burpees

Friday
Strength: incline bench press
WOD: a lot of rows and shoulder work

Thursday, September 25, 2014

9/26/14

1. Pause wide grip bench: find your 2RM
*3 seconds pause at your chest*
*10:00 cap*

2. Bench press: 4X3 @ 60% of 2RM
*Do 1 set every 1:00*

3. WOD

3 rounds of 45 sec ON / 15 sec OFF:
Facepulls
Underhand yates row
Alt DB front raise

Post loads to comments:

Watch Coach DeF lift at the National University Championships tomorrow! He is scheduled to lift at 10:30AM EST

Wednesday, September 24, 2014

9/25/14

1. Clean + jerk varation:
Power clean + jerk: 5X3+1
*Do 1 set every 1:00*

2. WOD

How fast can you complete 3 rounds?
75 double-unders
50 free-standing squats
25 calories on bike (OR) 600 M run

*15:00 cap*

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Tuesday, September 23, 2014

9/24/14

1. WOD

How many rounds/reps can you complete in 10:00?
50 bar facing burpee
30 deadlifts (225/155)
10 toes to bar

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Truth about carbs