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
235, 12:40
ReplyDelete310 (new PR)
ReplyDelete15:30 rx
Apparently my last PR was 320, so I just lied. Oops.
Delete195, 14:22
ReplyDelete175
ReplyDelete13:24 rx
225, 10:22 75#
ReplyDeleteFS: 260 (PR)
ReplyDeleteDNF in time (15min) - struggle/slow with overhead squats
2 rds + 10 squats & 28 calories at 95#
FS: 180
ReplyDelete3 RDS + 4 OHS rx
245# finished four rounds in 13:30
ReplyDeleteFS: 125#
ReplyDeleteWOD: 3rd + 30reps @ 45#
FS: 165
ReplyDeleteWOD: 3rds+ 14 reps rx (finished in 17ish minutes)
205
ReplyDeleteWOD: 3 + 15 (fs @ 95lbs)
120 lbs
ReplyDeleteWOD: DNF (17:46)
155#
ReplyDeleteWOD: 3 Rds + 8 cal
FS: 215
ReplyDeleteWOD: 14:58 rx