Pin back squat: find your 1RM
*10:00 cap*
Step ups 4X5+5
*Do 1 set every 1:30*
3 giant sets:
Deadlift X 5
Hyper ext X 15
L-hold X max time
*12:00 cap*
Post load to comments:
...
Uncon Met-con
Vertical jump (on JumpMat): max height
*3 attempts*
How fast can you complete?
100 double-unders
100 wall ball (20/15)
100 double-unders
Post best jump and time to comments:
This week at BBCF:
Tuesday
WOD: KBS, box jumps, t2b
Metcon: HSPU, pistols
Wednesday
Strength: snatch complex
WOD: wall ball, double-unders
Metcon: farmers carry, expl pushups
Thursday
Strength: Clean complex
WOD: Squat clean, bar facing burpees
Metcon: burpee box jumps
Friday
WOD: Open 14.1
Metcon: pushups, squats, sit-ups, 20 yd shuttle
195#
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ReplyDelete115#
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ReplyDelete175#
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