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

19 comments:

  1. WOD- 324 reps
    HR- 60 reps
    Run- 4x800 @ 2:25, 2:26, 2:30, 2:26

    ReplyDelete
    Replies
    1. Very impressive to finish out running that fast, well done Kris!!

      Delete
    2. Thanks man but my sleeveless eagle shirt was primarily responsible... Less drag.

      Delete
  2. WOD- 189
    HR- 30
    Run- 4x800 5:30ish average

    ReplyDelete
  3. WOD-276 reps
    HR-33 reps
    Run-5x800

    ReplyDelete
  4. WOD= 306 Rx
    HR= 60 reps
    Weightlifting fun!

    ReplyDelete
  5. 228 RX
    HR- 76
    Run- 5x800

    ReplyDelete