Sunday, January 19, 2014

1/20/14

Floor press: find your 1RM
*10:00 cap*

Incline bench press: 3X8, 1X max reps
*Do 1 set every 1:45*

2 giant sets
Clean grip shrugs X 15
Strict pull-ups X max reps
Band pullaparts X 15
*10:00 cap*

Post load and reps to comments:

Uncon Met-con

How fast can you complete?
50 sand bell lunges (50/25)
Then 21-15-9 of:
Push press (45/25)
Hand release burpees
Front squat (45/25)

50 sand bell lunges

Post time to comments:

This week at BBCF:
Tuesday
WOD: snatch and HSPU
Met-con: 1-arm snatch and lunges

Wednesday
Strength: snatch complex
WOD: DU, squats, T2B
Met-con: MB sit up throws, wall ball, sleds

Thursday
WOD: FGB... kind of
Met-con: rollups, box jumps, SDLHP

Friday
WOD: Macho Man
Met-con: DB burpees, squats, step ups


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