1. Pause back squat: find your 2RM
*2 second pause at the bottom positions*
*10:00 cap*
2. Back squat: 2X max reps @ 80% of 2RM
*Do 1 set every 3:00*
3. WOD
"Satan's Whiskers"
How fast can you complete 3 rounds?
10 chest-to-bar pullups
10 front squat (165/115)
10 burpees
*12:00 cap*
Compare to 9/17/13
Post load and time to comments:
This week at BBCF:
Tuesday
Strength: snatch complex
WOD: DB snatch, slams, double-unders
Wednesday
Strength: push press
WOD: power clean, squats
Thursday
Strength: halting clean
WOD: SDLHP, sit-ups, 200 M run
Friday
WOD: Open 12.3
210
ReplyDelete200(forgot to reduce weight)
2 red bands
115
11mins
330#
ReplyDelete10:37 rx
230#
ReplyDelete8:50 RX
255#
ReplyDelete11:34 (155# 1st round, 135# 2nd & 3rd round)
This comment has been removed by the author.
ReplyDelete130#
ReplyDelete11:32 (purple two reds 75#)
225#
ReplyDelete11:57 (85#, green, 2 reds)
225#
ReplyDelete10:05 (2 reds)
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