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
Posted by at

20 comments:

  1. MetzgerApril 29, 2013 at 4:51 AM

    BOX SQUAT: 107KG
    PAUSE SQUAT: 55KG

    ReplyDelete
  2. AnonymousApril 29, 2013 at 8:00 AM

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

    ReplyDelete
  3. BKApril 29, 2013 at 8:14 AM

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

    ReplyDelete
  4. Catherine BApril 29, 2013 at 8:28 AM

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

    ReplyDelete
  5. dritzApril 29, 2013 at 9:36 AM

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

    ReplyDelete
  6. mikeApril 29, 2013 at 11:35 AM

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

    ReplyDelete
  7. NateApril 29, 2013 at 12:32 PM

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

    ReplyDelete
  8. Cooper PApril 29, 2013 at 1:08 PM

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

    ReplyDelete
  9. KHarmonApril 29, 2013 at 1:56 PM

    285

    ReplyDelete
  10. DeFApril 29, 2013 at 2:13 PM

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

    ReplyDelete
  11. MaryApril 29, 2013 at 6:12 PM

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

    ReplyDelete
  12. JackieApril 29, 2013 at 6:32 PM

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

    ReplyDelete
  13. HenryApril 29, 2013 at 6:36 PM

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

    ReplyDelete
  14. GretchenApril 29, 2013 at 7:23 PM

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

    ReplyDelete
  15. AnklebiterApril 29, 2013 at 10:44 PM

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

    ReplyDelete
  16. AliApril 30, 2013 at 12:03 AM

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

    ReplyDelete
  17. AlyxApril 30, 2013 at 12:17 PM

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

    ReplyDelete
  18. KeikoMay 3, 2013 at 12:29 PM

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

    ReplyDelete
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