BBBS
Wednesday, October 30, 2013
Tuesday, October 29, 2013
10/30/13
STRENGTH:
EMOTM FOR 20min
2 SQUAT CLEANS@82% 1RM
WOD
8 min AMRAP
250m row
10 dumbbell clean & jerk (45x2/25x2)
Rest 3min
100 ball slams
Monday, October 28, 2013
10/29/13
STRENGTH:
7MIN EMOTM
3 THRUSTERS@165LB
WOD
8 MIN AMRAP
20 DUBS
14 KB SNATCH
10 KB PISTOLS
REST 2 MIN
2MIN BOX JUMPS 24/20
REST 2 MIN
21-15-9
WALL BALLS
CTB PULL-UPS
4X50 ABMAT SIT-UPS
7MIN EMOTM
3 THRUSTERS@165LB
WOD
8 MIN AMRAP
20 DUBS
14 KB SNATCH
10 KB PISTOLS
REST 2 MIN
2MIN BOX JUMPS 24/20
REST 2 MIN
21-15-9
WALL BALLS
CTB PULL-UPS
4X50 ABMAT SIT-UPS
Sunday, October 27, 2013
10/28/13
STRENGTH:
BACK SQUAT 6X4@85%
4 ROUNDS
5 POWER CLEANS 155/115
5 SHOULDER TO OVERHEAD
5 BACK SQUATS
REST 2MIN
2 MIN AMRAP
WALL BALLS
REST 2MIN
7MIN AMRAP
5 T2B
6 BURPEES
7 HSPU
AP= 10 MIN EMOTM 2 MUSCLE-UPS
BACK SQUAT 6X4@85%
4 ROUNDS
5 POWER CLEANS 155/115
5 SHOULDER TO OVERHEAD
5 BACK SQUATS
REST 2MIN
2 MIN AMRAP
WALL BALLS
REST 2MIN
7MIN AMRAP
5 T2B
6 BURPEES
7 HSPU
AP= 10 MIN EMOTM 2 MUSCLE-UPS
Friday, October 25, 2013
10/25/13
STRENGTH:
Snatch heavy singles
Clean & Jerk heavy singles
Front Squat heavy singles
WOD
10 min AMRAP
10 Deadlifts 185/115
10 bar hop burpees
20 med ball squats
3 min rest
2 min max dubs
3 min rest
3 rounds 12 min cap
10 thrusters 95/65
10 box jumps 30/24"
20 hr push-ups
Wednesday, October 23, 2013
Tuesday, October 22, 2013
10/23/13
Strength:
Power Snatch 5x2
Power Clean & Power Jerk 5x2(1+1)
Overhead Squat 3x3
*go as heavy as you can with good form
WOD
7 min Ladder
1-2, 2-4, 3-6, 4-8, 5-10...
Hang Clean 165/110
HR Push-Ups
Rest 3min
2min max Dubs
4 rounds
7 HSPU
8 Front Rack lunges 165/110
9 GHD Sit-Ups
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