Sunday, April 14, 2013

4/15/13

Happy Birthday, Mandy!!


Back squat: find your 1RM
*12:00 cap*

Front squat: 3X12
GHR: 3X8-12
*12:00 cap*

WOD

How fast can you complete 3 rounds?
20 hollowrocks
200 M run
*5:00 cap*

Hamstring strap stretch X 2 sets each leg


Post loads and time to comments:


This week at BBCF:
Tuesday
WOD: 30 barbell burpees

Wednesday
Strength: bench press, incline bench press, upperbody circuit
WOD: KB swings, pushups, pull-ups

Thursday
Strength: HSPU and muscle-ups

Friday
Strength: snatch and clean+jerk
WOD: board push and V-ups

27 comments:

  1. BS: 225
    FS: 135-110-110
    WOD: 5:40 (run-bike-bike)

    ReplyDelete
  2. BS: 97KG
    FS: 45KG, 50KG, 52KG

    ReplyDelete
    Replies
    1. This is America Metzger, no one knows what you're talking about

      Delete
    2. HAHA... HEARD DAT.. SEE THESE COLORS. THESE COLORS DONT RUN!

      Delete
    3. Don't get mad because I'm bilingual

      Delete
  3. BS: 245#
    FS: 135#
    WOD: 4:19

    ReplyDelete
  4. BS: 200
    FS: 110-115-120
    WOD: 4:00

    ReplyDelete
  5. BS: 130#
    FS: 85#
    WOD: 3:56

    ReplyDelete
  6. BS: 125#
    FS: 75#
    WOD: 4:22

    ReplyDelete
  7. BS: 265
    FS: 110
    GHR:12
    4:47

    ReplyDelete
  8. BS: 175
    FS: 85-85-95
    WOD: 3:14

    ReplyDelete
  9. BS: 275
    FS: 120
    WOD: 4:22

    ReplyDelete
  10. BSQT: 125 KG, 130 KG (FA)
    FSQT: 70 KG, 75 KG, 80 KG
    WOD:3:51

    ReplyDelete
  11. BSQT: 225lbs
    FSQT: 110lbs
    WOD: 3:47

    ReplyDelete
  12. BS: 135# x 15reps (no max)
    FS: 110#
    WOD: 3:38

    ReplyDelete