Sunday, July 7, 2013

7/8/13


























One day we will all be strong like Milko...

 Snatch balance: 3X1 work up to a heavy single
*Do 1 rep every 2:00*

 Snatch: 3X1 work up to a heavy single, 1X2 @ 75% of heavy single
*Do 1 set every 2:00*

WOD

 How many rounds/reps can you complete in 5:00?
30 double-unders
3 muscle-ups

 Post loads and score to comments:

 This week at BBCF:
Tuesday
Strength: clean + jerk
WOD: HSPU, box jumps, wall ball

 Wednesday
WOD: run, box jumps, pull-ups

 Thursday
Strength: snatch and front squat
WOD: snatch and barbell burpees

 Friday
Strength: clean + jerk and back squat
WOD: double-unders, SDLPH, push press
Posted by at

9 comments:

  1. RachaelJuly 8, 2013 at 9:34 AM

    75/60/4 rds + 62(SUs)

    ReplyDelete
  2. BKJuly 8, 2013 at 9:37 AM

    145/165
    4 rds (jumping BMUs, SU)

    ReplyDelete
  3. dnlJuly 8, 2013 at 12:27 PM

    75/75
    4 rds + 5 (15 DU; JBMU)

    ReplyDelete
  4. VJuly 8, 2013 at 1:24 PM

    #135, #130
    2rds & 17 reps
    Did 6 pull-ups in lieu of muscle-ups
    BUT I did get my 1st rx muscle-up on the rack today!

    ReplyDelete
  5. dritzJuly 8, 2013 at 5:29 PM

    105, 105
    3rds+20 (du first, du/su second, su third, du final)

    ReplyDelete
  6. DerekJuly 8, 2013 at 6:46 PM

    125, 105#
    3rds + 20 (JBMU)

    ReplyDelete
  7. AnklebiterJuly 9, 2013 at 6:11 AM

    95/ 90
    5 Rounds (Rings JMU)

    ReplyDelete
  8. LukeJuly 10, 2013 at 9:03 AM

    145/150
    5 rounds (jumping ring muscle ups)

    ReplyDelete
  9. AlyxJuly 11, 2013 at 7:41 AM

    80/75
    6 rounds (SU)

    ReplyDelete

Subscribe to: Post Comments (Atom)