Sunday, March 8, 2015

3/9/15

1. Snatch complex:
Hi hang squat snatch + hang squat snatch + snatch: work up to a heavy set
*12:00 cap*

2. WOD

4 rounds for quality:
Reverse lunge X6+6
Twist + ext X10+10
*8:00 cap*

3. Finisher:
6 rounds of...
20 seconds ON / 20 seconds OFF
Box jumps (24/20)


Post loads and score to comments:

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

Wednesday
Strength: strict press
WOD: thrusters, pullups, situps

Thursday
Strength: Oly total
WOD: plyos

Friday
WOD: 15.3

Saturday
Shamrock Shuffle!!!!

2 comments:

  1. Hi hang squat snatch + hang squat snatch + snatch: 70

    2. WOD


    Reverse lunge X6+6 w yellow plate overhead
    Twist + ext X10+10 round 1 20 med ball, rounds 2-6 15 med ball


    20 seconds ON / 20 seconds OFF
    Box jumps (24/20) - 24" box, 47 total

    ReplyDelete
  2. 1. Snatch complex- 70#

    2. WOD


    Reverse lunge x6+6--yellow plate overhead
    Twist + ext x10+10----15# med ball


    3. Finisher: Box Jumps- 54

    ReplyDelete