Sunday, December 9, 2012

12/10/12

WOD
"Tom"
How many rounds/reps can you complete in 25:00?
7 muscle-ups
11 thrusters (155/100)
14 toes to bar


Finisher:
Ab/core exercise(s) of your choice


Post score to comments:


This week at BBCF:
Tuesday
Strength: Hang snatch
WOD: 7:00 AMRAP of snatch and box jumps

Wednesday
Strength: Back squat
WOD: Chipper of lunges, sit-ups, burpees, push press, slams, and pushups

Thursday
WOD: Hang clean, pistol squats, and bike

Friday
Strength: Thruster
WOD: 3 rounds of squats, pull-ups, and dips

12 comments:

  1. 3 rounds
    Bar muscle-ups
    Hands are hurting

    ReplyDelete
  2. 3rds+9 thrusters @ 85#; jumping muscle ups with red band)

    ReplyDelete
  3. 3rds+6 thrusters @ 85#/pu+dips

    ReplyDelete
  4. 7 rds+30 reps (pu w/1 red band, dips, V ups), 45 lb. Finisher: 50 GHD situps

    ReplyDelete
  5. 6 rds + 8 (pu+dips/75#)

    ReplyDelete
  6. 3rds + 1jumping MU-purple band, 85#

    ReplyDelete
  7. 5 rds 1 rep- 135, jumping muscle ups

    ReplyDelete
  8. 4 rounds plus 22 reps (65lbs, jumping muscle ups)

    ReplyDelete