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
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