WOD

Strength

5 Sets of 2: 
Pausing Push Jerk
*1s Pause in Dip, and Catch

Followed by…

5 Sets of 1:
Push Jerk

Conditioning

AMRAP 15:
40 Double-Unders
20 Dumbbell Hang CJ (50/35)
40 Double-Unders
20/15 Calorie Row

Strength

Deadlift EMOM 10:
Odd Minute – 15/12 Calorie Row
Even Minute – 5-4-3-2-1 Deadlifts

Conditioning

50 AbMat SU, 25 Cal Assault Bike, 10 Deadlifts (275/185)
40 AbMat SU, 20 Cal Assault Bike, 8 Deadlifts
30 AbMat SU, 15 Cal Assault Bike, 6 Deadlifts
20 AbMat SU, 10 Cal Assault Bike, 4 Deadlifts
10 AbMat SU, 5 Calorie Assault Bike, 2 Deadlifts

CLOSED IN OBSERVANCE OF MEMORIAL DAY

We will perform “Murph” on Saturday in all classes. BCCF is CLOSED on Monday, May 27 in observance of Memorial Day!

Strength

HSPU (Strict or Kipping) 10 x 30% of unbroken max set

Conditioning

For Time: 40*30*20*10
Wall Balls (20/14)
Box Jumps (24/20)
*50 DU between rounds

Strength

Deadlift

Conditioning

For Time:
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift

Strength

Pausing Front Squat

Conditioning

3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees

Conditioning

“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
**400m each break of pull ups

Post WOD midline:
7x on the 1:30
10/7 Cal Bike
10 GHDSU

Conditioning

On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)