Happy Birthday Matt Simmons!!!
Snatch push press + overhead squat: 4X1+3, work up to a heavy set
*Do 1 set every 1:30*
Snatch: 3X1, work up to a heavy single, 1X2 @ 85%, 1X2 @ 77% of heavy single
WOD
How fast can you complete 10-9-8-7-6-5-4-3-2-1?
Chest-to-bar pull-ups
Box jumps (30/24)
*Do 25 double-under after each round*
Post loads and time to comments:
This week at BBCF:
Tuesday
Strength: Clean + jerk
WOD: Variation of Grace
Wednesday
WOD: wall ball, kb swings, t2b
Thursday
Strength: front squat
WOD: snatch, muscle-ups, bike
Friday
Strength: back squat
WOD: Fran's siamese twin
105#
ReplyDelete105#
11:14 (SU)
Snatch PP- 75
ReplyDeleteSnatch- 75
WOD : 11:06 (SU)
155
ReplyDelete130
14:29
155
ReplyDelete160 PR
13:40 Single Under
75
ReplyDelete85
13:56 (horizontal pullups, su)
12:31
ReplyDelete150#
ReplyDelete165#
As for the WOD...I just returned from a week long trip in Mexico where I could eat and drink as much as I wanted. Let's just be happy I finished.
65#
ReplyDelete75#
13:49 (SU, purple/red)
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