Sunday, July 27, 2014

7/28/14

1. Pause front squat: work up to a 2RM
*10:00 cap*

 2. Step up: 3X6+6
*Do 1 set every 1:30*

 3. WOD

 How fast can you complete 21-15-9?
Box jumps (30/24)
Toes to bar
*After every "round" do 30 double-unders*
Post loads and time to comments:

 This week at BBCF:
Tuesday
Strength: below the knee snatch
WOD: Nancy

 Wednesday
Strength: floor press
WOD: tabata bent row

 Thursday
Strength: hang clean + jerk
WOD: pullups and push jerks

 Friday
WOD: Open 13.3

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13 comments:

  1. ralphJuly 28, 2014 at 10:16 AM

    135
    85
    hkr
    20"
    10du(on 4th rotation)
    9:13

    ReplyDelete
  2. BKJuly 28, 2014 at 11:45 AM

    255#
    18:33 rx

    ReplyDelete
  3. UnknownJuly 28, 2014 at 7:00 PM

    165#
    9:12 (HKR, SUs)

    ReplyDelete
  4. DerekJuly 28, 2014 at 7:30 PM

    230#
    9:29 rx

    ReplyDelete
  5. audrey.ale81July 29, 2014 at 10:05 AM

    185#
    11:26 (SU)

    ReplyDelete
  6. DahliaJuly 29, 2014 at 10:13 AM

    #145
    No time for the WOD since I was sharing equipment :-/

    So happy to be able to get back into it! See you all in August!!!

    ReplyDelete
  7. MRJuly 29, 2014 at 10:54 AM

    125#
    WOD: 2 rnds (55#, Knees, Singles)

    ReplyDelete
  8. MaryJuly 29, 2014 at 11:19 AM

    200#
    13:36 RX

    ReplyDelete
  9. AlyxJuly 30, 2014 at 3:34 PM

    160#
    8:15 (20DU/round)

    ReplyDelete
  10. AnklebiterJuly 30, 2014 at 4:37 PM

    135#
    55#
    5:29 Rx

    ReplyDelete
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