Sunday, May 19, 2013

5/20/13

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

 WOD

 How fast can you complete 60 reps?
3 thrusters (100/75)
3 chest to bar pull-ups
6 thrusters
6 chest to bar pull-ups
9 thrusters
9 chest to bar pull-up
12 thrusters
12 chest to bar pull-ups
*7:00 cap*

 Rest 2:00 after you complete 60 reps, then continue up the ladder...

 15 thrusters
15 chest to bar pull-ups
18 thrusters 
18 chest to bar pull-ups
21 thrusters
21 chest to bar pull-ups
etc...
*12:00 cap*

 Post load and score to comments:

 GYM WOD:
3 rounds for time:
5+5 1-leg burpees
15 hyper abs

 Finisher: Hollowrocks 3X max time
This week at BBCF:
Tuesday
Strength: bench press
WOD: double-unders

 Wednesday
WOD: "Ryan"

 Thursday
Strength: snatch

 Friday
Strength clean + jerk
Posted by at

23 comments:

  1. AnonymousMay 20, 2013 at 6:24 AM

    BS: 165# (down 10# from my max...sad)
    WOD: 43 reps @ 85#

    ReplyDelete
  2. KHarmonMay 20, 2013 at 6:45 AM

    29 reps on the round of 18s

    ReplyDelete
  3. dritzMay 20, 2013 at 6:45 AM

    BS: 265# (20# increase)
    WOD: 9+14 (red band)

    ReplyDelete
  4. BKMay 20, 2013 at 8:15 AM

    BS: 375
    WOD: 15+9 (2 red)

    ReplyDelete
  5. BLMay 20, 2013 at 8:16 AM

    bs-265
    wod-18rd+4

    ReplyDelete
  6. AnklebiterMay 20, 2013 at 10:03 AM

    FS: 160#
    WOD: 15 + 12 (102 reps total)
    Gym WOD: 3:48
    Max HR: 80 total reps

    ReplyDelete
  7. AnonymousMay 20, 2013 at 10:58 AM

    BS:275
    WOD: 9+15

    ReplyDelete
  8. PETERMay 20, 2013 at 12:42 PM

    BS: 440#
    WOD: 21+38 RX

    ReplyDelete
  9. JackieMay 20, 2013 at 1:11 PM

    BS: 155#
    WOD: 12+22 (82 reps @65#/2red)

    ReplyDelete
  10. dnlMay 20, 2013 at 1:54 PM

    BS 150#
    WOD 15 + 6 (96 reps @ 65# and 2 red)

    ReplyDelete
  11. NateMay 20, 2013 at 1:55 PM

    315
    12+23

    ReplyDelete
  12. Cooper PMay 20, 2013 at 1:59 PM

    BS: 165#
    12+ 24 @ 55# and 1purple

    ReplyDelete
  13. GretchenMay 20, 2013 at 6:18 PM

    BS: 195#
    WOD: 90 reps, 2 red

    ReplyDelete
  14. ClintMay 20, 2013 at 7:45 PM

    245
    15's+4

    ReplyDelete
  15. HenryMay 20, 2013 at 8:07 PM

    BS: 220#
    WOD: 90 reps @ 95

    ReplyDelete
  16. Catherine BMay 20, 2013 at 10:40 PM

    This comment has been removed by the author.

    ReplyDelete
  17. Catherine BMay 20, 2013 at 10:41 PM

    BS: 145#
    WOD: rd 9 + 8 thrusters @ 75# (purple)

    ReplyDelete
  18. aliMay 21, 2013 at 1:42 AM

    BS: 135#
    WOD: 15+ 28 reps (kettlebell and 2 red)

    ReplyDelete
  19. MaryMay 21, 2013 at 6:36 AM

    BS: 225#
    WOD: 9+16 reps (red)

    ReplyDelete
  20. AlyxMay 21, 2013 at 9:57 AM

    BS: 175#
    WOD: 12 + 12 rx

    ReplyDelete
  21. keikoMay 21, 2013 at 11:37 AM

    BS: 210#
    WOD: 9+20reps rx

    ReplyDelete
  22. UnknownOctober 16, 2016 at 9:59 PM

    gucci outlet
    michael kors handbags
    coach factory outlet
    christian louboutin shoes
    toms shoes
    2016.10.17chenlixiang

    ReplyDelete
  23. UnknownOctober 18, 2017 at 3:42 AM

    ray ban sunglasses discount
    oakley sunglasses
    burberry outlet canada
    canada goose sale
    ugg boots
    longchamp handbags
    michael kors outlet online
    birkenstocks
    michael kors outlet store
    kate spade outlet store
    mt1019

    ReplyDelete

Subscribe to: Post Comments (Atom)