Wednesday, October 22, 2014

10/23/14

1. Clean + jerk complex:
Power clean + front squat + jerk: 7X1+1+1
*Do 1 set every 1:00*

2. WOD

How many rounds/reps can you complete in 7:00?
1 power clean (135/95)
2 thrusters (135/95)
3 burpees

Post load and score to comments:

Tight IT band

Tuesday, October 21, 2014

10/22/14

1. WOD

How many rounds/reps can you complete in 10:00?
5 box jumps (20)
10 push press (95/65)
15 toes-to-bar

Post score to comments:

Coffee is goooooood!

Monday, October 20, 2014

10/21/14

Happy birthday, DT!!

1. Snatch complex:
Power snatch + overhead squat + hang snatch: 7X1+1+1
*Do 1 set every 1:00*

2. WOD

How fast can you complete 3 rounds?
5 power snatch (115/85)
30 double-unders
200 M run

*10:00 cap*

Post load and time to comments:

Cleansed or conned?

Sunday, October 19, 2014

10/20/14

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

2. WOD

How fast can you complete 21-15-9?
Front squat (135/95)
3 wall climbs after each round

*15:00 cap*

Post load and time to comments:

This week at BBCF:
Tuesday
Strength: snatch complex
WOD: power snatch, double unders, 200m run

Wednesday
WOD: box jumps, push press, t2b

Thursday
Strength: clean+jerk complex
WOD: power clean, thruster, burpees

Friday
Strength: floor press
WOD: row, hsn high pull

Thursday, October 16, 2014

10/17/14

1. Close grip floor press: find your 3RM
*10:00 cap*

2. WOD

How fast can you complete 3 rounds?
6 push jerk (115/85)
9 box jumps (30/24)
12 strict pull-ups

*10:00 cap*

Big Blue Madness!! 

Wednesday, October 15, 2014

10/16/14

1. Clean + jerk complex:
Clean dead + power clean + jerk: 6X1+1+2
*Do 1 set every 1:00*

2. WOD

How fast can you complete 5 rounds?
10 KB swings (24/16)
10 hand release pushups
10 toes-to-bar

Post load and time to comments:

Sumo your groin

Tuesday, October 14, 2014

10/15/14

1. WOD

How many rounds/reps can you complete in 10:00?
10 handstand pushups
10 chest-to-bar pull-ups
200M run

Post score to comments:

Eat your vitamins