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

14 comments:

  1. 135
    85
    hkr
    20"
    10du(on 4th rotation)
    9:13

    ReplyDelete
  2. #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
  3. 125#
    WOD: 2 rnds (55#, Knees, Singles)

    ReplyDelete
  4. 135#
    55#
    5:29 Rx

    ReplyDelete