WOD

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4
Sep

Thursday, September 5, 2019

Conditioning

“Dive Bar”
For Time: 
800 Meter Run
50 Barbell Thrusters (75/55)
800 Meter Run
25 Barbell-Facing Burpees
800 Meter Run
50 Barbell Thrusters (75/55)

3
Sep

Wednesday, September 4, 2019

Strength

Power Clean Doubles: 2 Reps On the Minute x 8 Minutes
Set 1: 50% 
Set 2: 53% 
Set 3: 56% 
Set 4: 59% 
Set 5: 62% 
Sets 6-8: 65%

Conditioning

“Fish Out of Water”
For Time: 
2k Row
Directly Into…
10 Rounds: 
3 Power Cleans (155/105) 
6 Push-ups
9 Air Squats

2
Sep

Tuesday, September 3, 2019

Strength

Snatch Doubles 2 Reps On the Minute x 8 Minutes
Set 1: 50% 
Set 2: 53% 
Set 3: 56% 
Set 4: 59% 
Set 5: 62%  
Sets 6-8: 65%

Conditioning

“Big Bird”
AMRAP 18:
20 Dumbbell Snatches (50/35) 
15/12 Calorie Assault Bike
20 Single Dumbbell Box Step-Ups (24/20)
9 Bar Muscle-ups

29
Aug

Friday, August 30, 2019

BCCF will be closed on Monday, September 2 for Labor Day. We hope you have a wonderful day!

Strength

Clean Complex
Every 1:30 x 7 Sets: 
1 Power Clean 
1 Hang Squat Clean 
1 Squat Clean

Conditioning

“Squeaky Clean”
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell: 115/85

28
Aug

Thursday, August 29, 2019

Conditioning

“Three Stooges” (Teams of 3)
100 Cal Bike
100 Box Overs (24/20)
100 Power Snatch (75/55)
10 Rope Climbs
100 Power Snatch
100 Box Overs
100 Cal Bike

Post WOD cool down and stretch

27
Aug

Wednesday, August 28, 2019

Strength

Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches

Conditioning

“Half Time”
30-20-10:
Dumbbell Power Snatches (50/35)
Wallballs (20/14)
Directly Into…
10-20-30:
Bar-Facing Burpees
Calorie Row