Sunday, April 28, 2013

4/29/13

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

Pause back squat: 3X6
Pause GHR: 3X8
*7:00 cap*

WOD

How fast can you complete 5 rounds?
5+5 pistol squats
10 sit-ups
200 M run
Rest 1:00 between rounds
*12:00 cap*


Split holds X 8:00

Post loads and time to comments:

GYM WOD:
10-8-6-4-2
Scissor jumps
Pull-ups
V-ups
HSPU
Arch rocks

This week at BBCF:
Tuesday
5K run :)

Wednesday
Strength: push press
WOD: bear crawls

Thursday
Strength: Floor press
WOD: pull-ups and push press

Friday
Strength: snatch and clean+jerk
WOD: Reverse lunges, deadlifts, sit-ups, double-unders


21 comments:

  1. BOX SQUAT: 107KG
    PAUSE SQUAT: 55KG

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  2. Box Squat: 185#
    Pause Squat: 120#
    WOD: 9:26

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  3. Box Squat: 400#
    Pause Squat: 225#
    WOD: 12:21 (box PS)

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  4. Box Squat: 165#
    Pause Squat: 100#
    WOD: 11:18 (I think..) (SA - pistols)
    Gym WOD: 12:48 (I think..) (2red, 2blue)

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  5. Box Squat: 275#
    Pause Squat: 135#
    WOD: 10:24 (SA-pistols)
    Gym WOD: 9:30 (box in place of HSPU)

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  6. BS- 125kg
    PS- 70kg
    wod- 11.20ish SA pisties

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  7. Box Squat: 320 American pounds
    Pause Squat: 195
    WOD: 9:05 w/SA

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  8. Box Squat: 175# (started too light, ran out of time to get actual max! Grrrr)
    Pause Squat: 110#
    WOD: 11:09 w/ SA

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  9. BOX SQT: 132 KG
    PAUSE SQT: 80, 85, 90 KG
    WOD: 11:17 RX

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  10. Box Squat: 245#
    Pause Squat: 135#
    WOD: 11:55 (sa, bike)

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  11. Box Squat: 155#
    Pause Squat: 95#
    WOD: 10:48 (SA)

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  12. Box Squat: 245#
    WOD: 9:51 (SA)

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  13. Box Squat: 180#
    WOD: 10:29 (SA)

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  14. BS: 175#
    Pause Sqt: 135#
    WOD: 9:27 Rx

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  15. BS: 125#
    Pause sqt: 75#
    WOD: 10:48 (box-3 sa-2)

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  16. Box Squat: 180#
    Pause Squat: 85, 110, 135
    WOD: 9:00 Rx

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  17. box squat: 200
    Pause Squat: 130
    WOD: 10:13rx

    ReplyDelete