Sunday, June 9, 2013

6/10/13

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

DB overhead lunge 3X12+12
GHR 2X max reps

WOD

How fast can you complete 4 rounds?
10 overhead squats (95/65)
30 calories on bike

Post load and time to comments:

This week at BBCF:
Tuesday
WOD: power clean, KB swings, wall ball, burpee box jumps

Wednesday
Strength: jerk and bench

Thursday
Strength: snatch, cl+j, back squat

Friday
Strength: HSPU and muscle-ups
WOD: shoulder circuit

16 comments:

  1. Replies
    1. Apparently my last PR was 320, so I just lied. Oops.

      Delete
  2. FS: 260 (PR)
    DNF in time (15min) - struggle/slow with overhead squats
    2 rds + 10 squats & 28 calories at 95#

    ReplyDelete
  3. 245# finished four rounds in 13:30

    ReplyDelete
  4. FS: 125#
    WOD: 3rd + 30reps @ 45#

    ReplyDelete
  5. FS: 165
    WOD: 3rds+ 14 reps rx (finished in 17ish minutes)

    ReplyDelete
  6. 205
    WOD: 3 + 15 (fs @ 95lbs)

    ReplyDelete
  7. 120 lbs
    WOD: DNF (17:46)

    ReplyDelete
  8. 155#
    WOD: 3 Rds + 8 cal

    ReplyDelete
  9. FS: 215
    WOD: 14:58 rx

    ReplyDelete