Sunday, August 17, 2014

8/18/14

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

20 comments:

  1. 210
    200(forgot to reduce weight)
    2 red bands
    115
    11mins

    ReplyDelete
  2. 255#
    11:34 (155# 1st round, 135# 2nd & 3rd round)

    ReplyDelete
  3. This comment has been removed by the author.

    ReplyDelete
  4. 130#
    11:32 (purple two reds 75#)

    ReplyDelete
  5. 225#
    11:57 (85#, green, 2 reds)

    ReplyDelete