Sunday, August 3, 2014

8/4/14

Happy birthday, Audrey! 


1. Front squat: find your 3RM
*10:00 cap*

2. Halting deadlift: 3X5
*2 second pause below the knee*
*Do 1 set every 1:30*

3. WOD

How fast can you complete 3 rounds?
5 deadlift (225/155)
35 free-standing squat
5 handstand pushups

*10:00 cap*

Post loads and time to comments:

This week at BBCF:
Tuesday
Strength: snatch
WOD: snatch

Wednesday
Strength: bench press
WOD: double-unders, pushups, burpee pullups

Thursday
Strength: clean+jerk
WOD: power clean, push jerk

Friday
ROD: 5K run

10 comments:

  1. fs 185
    dl 200
    wod
    175
    pike pushups
    8:29

    ReplyDelete
  2. FS- 160
    DL- 140
    WOD- 4:23 (1 blue pad)

    ReplyDelete
  3. FS: 160
    WOD: 4:10 (pike push-up)

    ReplyDelete
  4. FS- 145
    DL- 135
    WOD: 3:47 Rx

    ReplyDelete