Sunday, February 24, 2013

2/25/13

Hang snatch: 3X1 
*Must pause 2 seconds at the top of the knees*
*12:00 cap*

 Rest 3:00

 Zercher squat:  3X3
*12:00 cap*
Zercher squat demo
WOD
"Satan's Whiskers"
How fast can you complete 3 rounds?
10 chest to bar pull-ups
10 front squats (165/115)
10 burpees

 *10:00 cap*

 Post loads and time to comments:
GYM WOD:
3 rounds for time:
5 fwd rolls
10 walking pushups
10+10 walking lunges
This week at BBCF:
Tuesday
Strength: Hang power clean + jerk
WOD: thrusters, T2B, and box jumps

 Wednesday
Strength: deadlift

 Thursday
Strength: snatch complex, back squat + jerk
WOD: "Mini-Cindy"

 Friday
WOD: "Hulk Hogan"
Posted by at

19 comments:

  1. DeFFebruary 25, 2013 at 6:29 AM

    HANG SNATCH: 135, 145, 155#
    ZERCHER SQT: 245, 265, 265#
    WOD: 5:38 RX

    ReplyDelete
  2. KHarmonFebruary 25, 2013 at 6:41 AM

    HS 120
    ZS 200
    WOD 5:20 @135#

    ReplyDelete
  3. Catherine BFebruary 25, 2013 at 7:00 AM

    Hang Squat: 55#
    Zercher Squat: 90,95,105#
    WOD: 8:29 @80#

    ReplyDelete
  4. MaryFebruary 25, 2013 at 7:08 AM

    HS: 80#
    ZS: 110, 135, 155#
    WOD: 9:48 (reg pull ups)

    ReplyDelete
  5. KeikoFebruary 25, 2013 at 7:27 AM

    HS: 70
    ZS: 110, 135, 155
    WOD: 7:12rx

    ReplyDelete
  6. BLFebruary 25, 2013 at 8:15 AM

    HS-120, ZS-200
    WOD-5:41

    ReplyDelete
  7. BKFebruary 25, 2013 at 8:37 AM

    HS: 155
    ZS: 200
    WOD: 12:40 (reg pullups)

    ReplyDelete
  8. Cooper PFebruary 25, 2013 at 8:57 AM

    HS: 50#
    ZS: 70,75,85#
    WOD: 6:02 (p&r band, 65#)

    ReplyDelete
  9. EmFebruary 25, 2013 at 9:43 AM

    HS: 50#
    ZS: 70,75,85#
    WOD: 7:04 (65#, 1 rd)

    ReplyDelete
  10. dritzFebruary 25, 2013 at 10:46 AM

    HS: 95#
    ZS: 130#
    WOD: 9:04 (130#, 1rd)

    ReplyDelete
  11. dnlFebruary 25, 2013 at 1:06 PM

    Hang Squat: 70#
    Zercher Squat: 120, 125, 130#
    WOD: 8:27 @75#; 2 red

    ReplyDelete
  12. BrittanyFebruary 25, 2013 at 1:36 PM

    HS-65#
    ZS-105, 120, 135#
    WOD- 8:55 @ 95#

    ReplyDelete
  13. Craig MFebruary 25, 2013 at 5:14 PM

    HANG SNATCH: 185, 185, 195#
    ZERCHER SQT: 265, 285, 285#
    WOD: 4:33 RX

    ReplyDelete
  14. NateFebruary 25, 2013 at 7:26 PM

    Hang snatch: 120,120, 135
    Z squat: 225, 225, 265

    WOD: 8:22 rx

    ReplyDelete
  15. DerekFebruary 26, 2013 at 8:23 AM

    HS: 85#
    Z squat: 200#
    WOD: 9:30 - 130#, PB for PU's

    ReplyDelete
  16. AlyxFebruary 26, 2013 at 9:11 AM

    HS- 70
    Zercher- 130
    WOD- 6:29 (95)

    ReplyDelete
  17. AAFebruary 28, 2013 at 4:20 PM

    HS: 75
    Zercher: 115
    WOD - 6:40 (90)

    ReplyDelete
  18. AnklebiterMarch 7, 2013 at 1:06 PM

    HS: 75#
    ZS: 120#
    WOD: 5: ? (110#)

    ReplyDelete
  19. AnklebiterMarch 11, 2013 at 1:34 PM

    WOD: 6:55 (110)

    ReplyDelete

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