Sunday, February 22, 2015

2/23/15

1. Front squat: find your 3RM
*12:00 cap*

2. Lateral lunges: 4X6+6
*8:00 cap*

3. WOD

4 rounds for quality:
RDL X8
Wt'ed twists X12+12

5. Finisher:
Tabata double-unders

Post loads and score to comments:

This week at BBCF:
Tuesday
Strength: snatch complex
WOD: DB snatch, pullups, sit-ups

Wednesday
WOD: thrusters, T2B, burpee box jumps

Thursday
Strength: clean complex
WOD: hang power clean, pushups

Friday
Strength: push jerk
WOD: upper body circuit
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5 comments:

  1. UnknownFebruary 23, 2015 at 5:57 PM

    200#; 27 single-unders

    ReplyDelete
  2. RalphFebruary 23, 2015 at 7:49 PM

    Warmup 2000m row (8:35) first time on a rower had fun.

    205 exceeded my 1rm pr(was 185) time to retest

    75# on the laterals. Those things suck, I may never be able to have kids again.

    Tried double unders but resulted to singles and alot of getting the rope of my pants. Been to long since I worked on doubles.

    ReplyDelete
  3. CarrieGFebruary 23, 2015 at 9:58 PM

    165#, 85# laterals

    ReplyDelete
  4. audrey.ale81February 24, 2015 at 7:52 AM

    185#
    76 DU's

    ReplyDelete
  5. AlyxFebruary 24, 2015 at 4:33 PM

    150#
    16kg kettlebell
    63 DU

    ReplyDelete

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