Sunday, January 26, 2014

1/27/14

Deadlift: find your 1RM
*10:00 cap*

Side+side lunges: 4X6 each leg
*Do 1 set every 2:00*

3 giant sets
Sumo dead lift high pull X 6
GHR X 8-10
Hanging knee raises X 20

*10:00 cap*

Post loads to comments:

....

Uncon Met-con

How many reps can you complete?
5 rounds of 30 sec ON / 30 sec OFF
MB clean (20/15)
Box jumps
Sand bell ground to overhead (50/25)

Post score to comments:


This week at BBCF:
Tuesday
WOD: The Open Test
Metcon: HSPU, sled

Wednesday
Strength: snatch complex
WOD: hang snatch, box jumps
Metcon: KBS, push-ups, squats

Thursday
WOD: run or bike, deadlift, front squat
Metcon: vert jump, thrusters, double-unders

Friday:
Strength: clean+jerk complex
WOD: pull-ups, burpees, front squat
Metcon: Marguerita

18 comments:

  1. Deadlift- 200# (25# PR!)
    Lunges- 75, 85, 95, 105#

    ReplyDelete
  2. Deadlift: 220#
    Lunges: 75#, 85#, 85#, 95#

    ReplyDelete
  3. Deadlift: 200#
    lunges: 65#, 75#, 85#, 95#

    ReplyDelete
  4. Deadlift: 420# (could have been heavier, ran out of time)
    Lunges: 110#

    ReplyDelete
  5. 200# - think I can definitely go heavier.

    ReplyDelete