2/18/13

Snatch warm-up

Power snatch + hang squat snatch + squat snatch: work up to a heavy set
*12:00 cap*

Rest 3:00

Front squat: find your 3RM
*8:00 cap*

WOD

How fast can you complete?
100 double-unders
30 pull-ups
30 front squats (135/95)
30 pull-ups
100 double-unders

*12:00 cap*

Post loads and time to comments:

GYM WOD:
Wheelbarrow walk forward
50 squats
Butt scoots forward
25 hollowrocks
Wheelbarrow walk backwards
25 tuck jumps
Butt scoots backwards
25 supermans


This week at BBCF:
Tuesday
Strength: squat cleans
WOD: deadlift and pushups

Wednesday
Strength: front squat, overhead squat, snatch balance
WOD: Wall ball, sit-ups, and KB swings

Thursday
WOD: "Macho Man"

Friday
Strength: back squat
WOD: GHD sit-ups, dips, band pullaparts