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"

20 comments:

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

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

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

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

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

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

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

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

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

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

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

    ReplyDelete
  12. Hang snatch: 120,120, 135
    Z squat: 225, 225, 265

    WOD: 8:22 rx

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

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

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

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

    ReplyDelete
  17. WOD: 6:55 (110)

    ReplyDelete