Sunday, January 6, 2013

1/7/13

























NEW bumper plates!!




NEW WOD SCHEDULE BEGINS TODAY!!

WOD

3 rounds of:

How many rounds/reps can you complete in 3:00?
10 plate ground-to-overhead (20/15)
10 burpees

Rest 1:00

How many rounds/reps can you complete in 3:00?
10 calories on bike
10 KB swings (24/16)

Rest 1:00

Finisher:
2:00 of hollowrocks

Post score to comments:

Running WOD
3-5 800 M runs
*3:00 rest between runs*

This week at BBCF:
Tuesday
WOD: 5 rounds of slams and hang snatch

Wednesday
Strength: push press
WOD: Tabata pull-ups, sit-ups, and pistol squats

Thursday
WOD: 15:00 AMRAP of clean, pushups, double-unders

Friday
Strength: 1-arm deadlifts
WOD: box jumps and 1-arm DB snatch

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