Sunday, January 20, 2013

1/21/13

WOD

 How many reps can you complete?
On the minute for 20:00:
Even minutes - max rep pistol squats
Odd minutes - 4-6 toes to bar (or) 4-6 knees to elbows

 *Score = total reps completed*

 Finisher: 
Handstand holds (or) walks  6X max time (or) 6X 10 yards

 Post score to comments:

 GYM WOD:
3 suicides
30 squats
20 knees to elbows
10 lateral pushups
5 forward rolls

 Finisher:
3 X max inverted bar hang
This week at BBCF:
Tuesday
Strength: Push press and push jerk
WOD: cleans and pushups

 Wednesday
Strength: Close grip bench press

 Thursday
Strength: Hang snatch and muscle snatch
WOD: 3RFT of back squat and 400M run

 Friday
WOD:  A lot of heavy deadlifts :)

Posted by at

16 comments:

  1. NateJanuary 21, 2013 at 7:16 AM

    245
    1:34 wall stand

    Gym: 7:36
    Hang 1:01

    ReplyDelete
  2. dritzJanuary 21, 2013 at 7:31 AM

    355 (normal squats)
    54 sec (box)

    Gym: 12:34
    Hang: 56 sec

    ReplyDelete
  3. Catherine BJanuary 21, 2013 at 7:32 AM

    165
    1:27 wall stand

    gym 12:07
    hang 1:02

    ReplyDelete
  4. Catherine BJanuary 21, 2013 at 7:32 AM

    SA for pistol squats

    ReplyDelete
  5. KHarmonJanuary 21, 2013 at 7:59 AM

    WOD- 327 (sa)
    Complete fail handstand walks
    Gym WOD- 7:10
    Hang- 1:16

    ReplyDelete
  6. BLJanuary 21, 2013 at 8:14 AM

    WOD-280 SA
    HS- 54sec
    GYM-7:26

    ReplyDelete
  7. mikeJanuary 21, 2013 at 9:55 AM

    Wod- 236 (sa)
    27 yards HS walk & 2:00 HS
    GYM- 11:04
    Hang- :59

    ReplyDelete
  8. MaryJanuary 21, 2013 at 1:02 PM

    188 (sa)

    ReplyDelete
  9. dnlJanuary 21, 2013 at 3:42 PM

    334 (squats w/ assist and K2E)
    1:07 handstand hold (wall)

    ReplyDelete
  10. dnlJanuary 21, 2013 at 3:43 PM

    (WOD done @ home)

    ReplyDelete
  11. ajantonicelloJanuary 21, 2013 at 6:15 PM

    Anthony: 282; 1:03

    Alyssa: 297; 1:15

    ReplyDelete
  12. GretchenJanuary 21, 2013 at 8:53 PM

    GYM: 9:35
    WOD: 310 SA, K2E

    ReplyDelete
  13. AlyxJanuary 22, 2013 at 8:18 AM

    WOD- 286 RX
    1:20 handstand hold then worked on handstand walks

    ReplyDelete
  14. Craig MJanuary 22, 2013 at 2:33 PM

    252RX
    1:52 (wall)

    ReplyDelete
  15. LukeJanuary 22, 2013 at 5:28 PM

    295(box)

    ReplyDelete
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