Pin back squat: find your 3RM
*12:00 cap*
Front squat 3X10
Reverse hyper ext 3X15
*Rest 30 seconds between sets*
Sumo deadlift 3X8
WOD
How fast can you complete 3 rounds?
100 yd shuttle (25X25)
33 double-unders
Post loads and time to comments:
This week at BBCF:
Tuesday
WOD: Helen
Wednesday
Strength: Pin bench press
Circuit: DB incline bench, 1-arm DB row, muscle snatch, clean pulls
Thursday
Super secret WOD
Friday
Strength: snatch and clean + jerk
WOD: wall ball, t2b, double-under
265#
ReplyDeletepbs-225
ReplyDeletefs-155
sdl-225
wod-3:59
pin bs: 155#
ReplyDeletefs: 95#
sdl: 120#
WOD: 3:09 (1st rd RX then 2 and 3 SU)
pbs-175
ReplyDeletefs-110
sdl-135
WOD: 3:12 (single unders)
PBS: 285
ReplyDeleteFS: 155
SDL: 225
WOD: 5:15 (SU)
I had a severe case of the Mondays
Pbs: 115#
ReplyDeleteFs:75#
Sdl: 110#
WOD: 4:05 (SU)
PBS: 275# ran out of time
ReplyDeleteFS: 155#
SDL: 225#
WOD: 4:21 rx
PBS: 130#
ReplyDeleteFS: 85#
SDL: 85#
WOD: 4:20(SU)
PBS: 265
ReplyDeleteFS: 135
SDL: 205
WOD: 3:35
PBS: 185
ReplyDeleteFS: 110-115-120
SDL: 110-135-155
WOD: 3:47RX
PBS: 265
ReplyDeleteFS: 135
SDL: 135/165/195
WOD: 3:37 (1st rd RX then 2 and 3 SU)
PBS: 155
ReplyDeleteFS: 95-105-105
SDL: 110-135-155
WOD: 3:44 SU
PBS: 150
ReplyDeleteFS: 85 (should have gone heavier)
SDL: 110-135-155
WOD: 3:25 SU
200
ReplyDelete135
225
PBS: 155#
ReplyDeleteFS: 110#
SDL: 110#
WOD: 3:35 Rx
PBS 105#
ReplyDeleteFS 75#
SDL 110#
WOD 3:36 SU
Pin Back Squat: 115#
ReplyDeleteFS: 85#
3:23 (SU)