WOD

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16
Oct

Thursday October 17, 2019

Strength

6 Sets building to heaviest
Snatch Hi Pull + Hang Snatch + OHS

Conditioning

4 Rounds for Time
400m Run
30 KB Snatch (24kg/16)
15 Burpees

15
Oct

Wednesday October 16, 2019

Strength/Skills

EMOM 10
Odds 15 GHDSU
Evens Handstand Walk Practice

Conditioning

“Wednesday Primer” 3 Rounds
In a 2:00 Window
30-40% set of max rep Strict HSPU
12 C2B Pull-Ups
Max Cal Bike in time remaining
Rest 1:00

In a 2:00 Window
30-40% set of max rep Strict HSPU
12 Box Jump Overs (24/20)
Max Cal Row in time remaining
Rest 1:00

10
Oct

Friday, October 11, 2019

OPEN WOD 20.1

If you signed up for the BCCF Open, please use a score sheet and turn it in at the end of your class. If you are out of town or cannot complete the WOD during regular class hours, please complete and submit your score to your coach no later than Monday at 6pm. GOOD LUCK!

9
Oct

Thursday, October 10, 2019

Conditioning

For Time:
40 KB Swings
40 AbMat Sit-ups
4 Rope Climbs
30 KB Swings
30 AbMat Sit-ups
3 Rope Climbs
20 KB Swings
20 AbMat Sit-ups
2 Rope Climbs
10 KB Swings
10 AbMat Sit-ups
1 Rope Climbs

8
Oct

Wednesday, October 9, 2019

Conditioning

Wednesday Primer
On the Minute x 20 (4 Rounds):
Minute 1: 5 Pausing OH Squats (50% of 1RM Snatch)
Minute 2: 15/12 Calorie Row
Minute 3: 5 T2B+ 10 Single Arm DB C&J (50/35)
Minute 4: Handstand Walk Practice
Minute 5: 12/9 Calorie Ski Erg or Bike

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