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
BS: 165# (down 10# from my max...sad)
ReplyDeleteWOD: 43 reps @ 85#
29 reps on the round of 18s
ReplyDeleteBS: 265# (20# increase)
ReplyDeleteWOD: 9+14 (red band)
BS: 375
ReplyDeleteWOD: 15+9 (2 red)
bs-265
ReplyDeletewod-18rd+4
FS: 160#
ReplyDeleteWOD: 15 + 12 (102 reps total)
Gym WOD: 3:48
Max HR: 80 total reps
BS:275
ReplyDeleteWOD: 9+15
BS: 440#
ReplyDeleteWOD: 21+38 RX
BS: 155#
ReplyDeleteWOD: 12+22 (82 reps @65#/2red)
BS 150#
ReplyDeleteWOD 15 + 6 (96 reps @ 65# and 2 red)
315
ReplyDelete12+23
BS: 165#
ReplyDelete12+ 24 @ 55# and 1purple
BS: 195#
ReplyDeleteWOD: 90 reps, 2 red
245
ReplyDelete15's+4
BS: 220#
ReplyDeleteWOD: 90 reps @ 95
This comment has been removed by the author.
ReplyDeleteBS: 145#
ReplyDeleteWOD: rd 9 + 8 thrusters @ 75# (purple)
BS: 135#
ReplyDeleteWOD: 15+ 28 reps (kettlebell and 2 red)
BS: 225#
ReplyDeleteWOD: 9+16 reps (red)
BS: 175#
ReplyDeleteWOD: 12 + 12 rx
BS: 210#
ReplyDeleteWOD: 9+20reps rx
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2016.10.17chenlixiang