1. Pause front squat: find your 2RM
*3 second pause at the bottom position*
*10:00 cap*
2. WOD
How fast can you complete 3 rounds?
5 power clean (135/95)
10 front squat (135/95)
15 hand release pushups
*12:00 cap*
Post load and time to comments:
This week at BBCF:
Tuesday
Strength: power snatch
WOD: hang snatch, ovh squat, t2b
Wednesday
WOD: box jumps, wall ball, 200M run
Thursday
Strength: power clean+jerk
WOD: c2b pullups, push jerk, burpees
Friday
Strength: incline bench press
WOD: a lot of rows and shoulder work
245#
ReplyDelete4:56 rx
160#
ReplyDelete10:20 (120#)
175 front pause squat
ReplyDeletei could only manage 85 for the wod. not sure why my wrist could support 175 on the fps but hurt bad on the rack for the wod.
time was 6:10
260#
ReplyDelete7:24 rx
I stayed in a VERY nice hotel that had a full weight room. Didn't have a spotter so I just did enough to beat Zak. Miss you fools.
whats up BK!!!! we miss you get back soon
DeleteThe definition of adding insult to injury BK.
DeleteL 75# 8:37
ReplyDeleteB 165# 7:06
145# (got one rep of 155)
ReplyDelete7:31 rx
130#
ReplyDelete8:37, 85#
145# 8:20 (85#)
ReplyDelete125#, 6:24 75#
ReplyDelete225#
ReplyDelete5:28 rx
180#
ReplyDelete6:48 Rx
Diane - 135# must get lower!
ReplyDelete7:57 @ 75# and reg push ups
Philipe
ReplyDelete245#
3:26 Rx