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

23 comments:

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

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

    ReplyDelete
  3. BS: 375
    WOD: 15+9 (2 red)

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

    ReplyDelete
  5. BS: 440#
    WOD: 21+38 RX

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

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

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

    ReplyDelete
  9. This comment has been removed by the author.

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

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

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

    ReplyDelete
  13. BS: 210#
    WOD: 9+20reps rx

    ReplyDelete