Sunday, March 15, 2015

3/16/15

1. Snatch variation:
Hang snatch: work up to a heavy triple
*12:00 cap*

2. WOD

4 rounds for quality:
RDL X6
SA wt'ed sit-ups X8+8
*8:00 cap*

3. Finisher

How fast can you complete 20-15-10-5?
Burpees
Rest 30 seconds in between sets

Watch this video on how to "Post load, score, and/or time to comments"

POST LOADS AND TIME TO COMMENTS:

This week at BBCF:
Tuesday
Strength: clean variation
WOD: upperbody circuit

Wednesday
Strength: back squat
WOD: pushups, G2O, pullups

Thursday
Strength: Oly total
WOD: plyos

Friday
WOD: 15.4
Posted by at

7 comments:

  1. UnknownMarch 16, 2015 at 9:36 AM

    Snatch:95#
    Burpees: 7:58

    Burpees are still more of a challenge for me than I'd like. Guess that tells me what I need to work on!

    ReplyDelete
  2. MaryMarch 16, 2015 at 8:22 PM

    Snatch 95#
    4:11

    ReplyDelete
  3. audrey.ale81March 16, 2015 at 8:24 PM

    105#
    4:30

    ReplyDelete
  4. UnknownMarch 16, 2015 at 10:30 PM

    95#
    5:06

    ReplyDelete
  5. VMarch 16, 2015 at 11:13 PM

    Snatch: #135
    Only got 2 at 145...

    Did RDL @ 145 & used #25 kb

    Did 15.3 scaled; jumping muscle ups & #20 thrusters & single unders for 754 reps.

    Then did burpees in 3:45! I'll take it!

    ReplyDelete
  6. RalphMarch 17, 2015 at 7:19 PM

    135#
    175 or 200 on rep can't remember this one 10# plate
    557 reps doing scaled15.3 for the second time in under 24 hours(500 first time using 20#wb and 10ft target)
    6:33 on the burpees

    ReplyDelete
  7. KeikoMarch 18, 2015 at 8:50 AM

    90#
    3:53

    ReplyDelete

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