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
1RM: 175#
ReplyDelete255# (ran out of time)
ReplyDelete1RM: 110#
ReplyDelete95#
ReplyDelete115#
ReplyDeleteFloor press: 130#
ReplyDeleteUnCon: 10:24
115#
ReplyDelete95#
ReplyDelete15.07.17daigege
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