Sunday, May 12, 2013

5/13/13

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
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17 comments:

  1. ajantonicelloMay 13, 2013 at 7:45 AM

    265#

    ReplyDelete
  2. BLMay 13, 2013 at 8:12 AM

    pbs-225
    fs-155
    sdl-225
    wod-3:59

    ReplyDelete
  3. AnonymousMay 13, 2013 at 9:25 AM

    pin bs: 155#
    fs: 95#
    sdl: 120#
    WOD: 3:09 (1st rd RX then 2 and 3 SU)

    ReplyDelete
  4. MaryMay 13, 2013 at 10:06 AM

    pbs-175
    fs-110
    sdl-135
    WOD: 3:12 (single unders)

    ReplyDelete
  5. BKMay 13, 2013 at 10:54 AM

    PBS: 285
    FS: 155
    SDL: 225
    WOD: 5:15 (SU)
    I had a severe case of the Mondays

    ReplyDelete
  6. aliMay 13, 2013 at 12:55 PM

    Pbs: 115#
    Fs:75#
    Sdl: 110#
    WOD: 4:05 (SU)

    ReplyDelete
  7. NateMay 13, 2013 at 1:11 PM

    PBS: 275# ran out of time
    FS: 155#
    SDL: 225#
    WOD: 4:21 rx

    ReplyDelete
  8. Cooper PMay 13, 2013 at 3:53 PM

    PBS: 130#
    FS: 85#
    SDL: 85#
    WOD: 4:20(SU)

    ReplyDelete
  9. AnonymousMay 13, 2013 at 5:05 PM

    PBS: 265
    FS: 135
    SDL: 205
    WOD: 3:35

    ReplyDelete
  10. KeikoMay 13, 2013 at 6:13 PM

    PBS: 185
    FS: 110-115-120
    SDL: 110-135-155
    WOD: 3:47RX

    ReplyDelete
  11. DerekMay 13, 2013 at 7:18 PM

    PBS: 265
    FS: 135
    SDL: 135/165/195
    WOD: 3:37 (1st rd RX then 2 and 3 SU)

    ReplyDelete
  12. GretchenMay 13, 2013 at 10:04 PM

    PBS: 155
    FS: 95-105-105
    SDL: 110-135-155
    WOD: 3:44 SU

    ReplyDelete
  13. AlyxMay 14, 2013 at 9:51 AM

    PBS: 150
    FS: 85 (should have gone heavier)
    SDL: 110-135-155
    WOD: 3:25 SU

    ReplyDelete
  14. KHarmonMay 14, 2013 at 11:54 AM

    200
    135
    225

    ReplyDelete
  15. AnklebiterMay 14, 2013 at 10:25 PM

    PBS: 155#
    FS: 110#
    SDL: 110#
    WOD: 3:35 Rx

    ReplyDelete
  16. dnlMay 15, 2013 at 8:13 AM

    PBS 105#
    FS 75#
    SDL 110#
    WOD 3:36 SU

    ReplyDelete
  17. Catherine BMay 16, 2013 at 6:55 AM

    Pin Back Squat: 115#
    FS: 85#
    3:23 (SU)

    ReplyDelete

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