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 :)

16 comments:

  1. 245
    1:34 wall stand

    Gym: 7:36
    Hang 1:01

    ReplyDelete
  2. 355 (normal squats)
    54 sec (box)

    Gym: 12:34
    Hang: 56 sec

    ReplyDelete
  3. 165
    1:27 wall stand

    gym 12:07
    hang 1:02

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

    ReplyDelete
  5. WOD-280 SA
    HS- 54sec
    GYM-7:26

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

    ReplyDelete
  7. 334 (squats w/ assist and K2E)
    1:07 handstand hold (wall)

    ReplyDelete
  8. Anthony: 282; 1:03

    Alyssa: 297; 1:15

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

    ReplyDelete