Sunday, September 7, 2014

9/8/14

Happy Birthday, Grant!!

1. Wide stance pause back squat: find your 1RM
*Pause 2 seconds at the bottom position*
*10:00 cap*

2. WOD

On the minute for 8:00...
Odd: 2 back squat @ 60% of 1RM
Even: 10 2-to-1 PB leg curls

On the minute for 6:00...
Odd: 5+5 DB walking lunge
Even: 200 M run

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This week at BBCF:
Tuesday
Strength: hang snatch
WOD: KB goblet squat, double-unders

Wednesday
Strength: floor press
WOD: pullups and box jumps

Thursday
Strength: clean+jerk complex
WOD: DB thruster, toes to bar

Friday
WOD: wall ball, burpees, KBS, sit-ups, HSPU


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