WOD

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11
Jul

Friday, July 12, 2019

Strength

On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load – 60% of 1RM Snatch

Conditioning

“BFF”
Teams of 2
Ascending Ladder for 25 Minutes
3-6-9-12-15…
Row Calories
Kettlebell Swings (53/35)
Wallballs (20/14) 

10
Jul

Thursday, July 11, 2019

Conditioning

For Time:
1000m Run
5 Rounds:
5 Strict Pull Ups
7 Hand Release Push Ups
9 Cal Bike
1000m Run
3 Rounds:
5 Strict Pull Ups
7 Hand Release Push Ups
9 Cal Bike
1000m Run
1 Round:
5 Strict Pull Ups
7 Hand Release Push Ups
9 Cal Bike

9
Jul

Wednesday, July 10, 2019

Strength

Odd Object Conditioning
12 EMOM:
Odd, Deal over the shoulder
Even, 40m Farmer Carry
***Perform both heavy as possible

Conditioning

“Double Header”
For Time:
50/35 Calorie Assault Bike
… Directly into:
100-80-60-40-20 – Double-Unders
50-40-30-20-10 – AbMat Sit-Ups
… Directly into:
50/35 Calorie Assault Bike

8
Jul

Tuesday, July 9, 2019

Strength

***Post WOD Midline
On the Minute x 9 (3 Rounds):
Minute 1 – Strict TTB
Minute 2 – GHD Static Hold – Belly Up (Supine)
Minute 3 – Banded Good Mornings

Conditioning

“Run DMC”
4 Rounds:
200 Meter Run, 8 Bar Muscle-Ups
200 Meter Run, 12 DB Power Snatches (70/50)

7
Jul

Monday, July 8, 2019

Strength

4 Sets:
2 Clean Pulls
2 Hang Clean High Pulls
2 Tall Cleans

Percentages based off estimated 1RM Squat Clean:
Set #1 – 30%
Set #2 – 35%
Sets #3+4 – 40%

Conditioning

“Elizabeth”
For Time
21-15-9:
Squat Cleans (135/95)
Ring Dips

4
Jul

Friday, July 5, 2019

Happy Birthday, Brian Wood!

Strength

5 x 50m Sled Drag
1 x 400m Farmers Carry
1 x 100 Banded Pull-Aparts

Conditioning

“Encore”
3 Rounds:
40/30 Calorie Row
20 Lateral Burpees Over Bag
10 Sandbag over Shoulder (100/70)

2
Jul

Wednesday, July 3, 2019

BCCF is CLOSED tomorrow, July 4. Happy Independence Day!

Strength

5 Sets, resting ~30-45s between:
3 Muscle Snatches
2 Snatch Grip Push Jerks
1 Pausing Overhead Squat (3s)

Sets #1+2+3 – 35% of 1RM Snatch
Set #4 – 40%
Set #5 – 45%

Conditioning

“Leg Work”
On the 4:00 x 5 Rounds:
9 Box Jump Overs (30″/24″)
15 Dumbbell Front Squats (50/35)
15/12 Calorie Assault Bike