Sunday, February 23, 2014

2/24/14

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

10 comments:

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