For time
30 Kettlebell Swings (24/16)
30 Goblet Squats
30′ Handstand Walk (turf, sub 30 sh tap/or 1:00 HS hold)
30 Deadlift (185/125)
30 Burpee (jump to 6″ above reach)
30 Deadlift (185/125)
30′ Handstand Walk (turf, sub 30 sh tap/or 1:00 HS hold)
30 Goblet Squats
30 Kettlebell Swings (24/16)
Happy 4th Year Anniversary BCCF…thanks to all athletes and coaches for a Fantastic 4 years and many more to come!!!
4th Anniversary WOD – 11/28/2011
Partner WOD
4 Rounds (each athlete):
11 T2B
28 Wall Balls (20/14)
then:
2011 Meter Row (each, alt every 250 meters)
*on first part while one does T2B, other does WB, when both
completed then they switch. Will do this until they both
complete 4 full rounds of the WOD, then use one rower to
each complete 2011 Meters
Post Thanksgiving Meal WOD: Team Relay
25:00 to see how many times you can finish a meal
Soup: 10 Ab Mat Sit-ups
Salad: 2x around Wheel (20″)
Appetizer: 10 Burpees
Main Dish: 1 Rope Climb
Dessert: 10 Slam Balls
After Dinner Cocktail: 25 Meter Seal Walk
Happy Thanksgiving….we are closed for the day. Enjoy your Family
A. Work up to heavy 5 Rep Back Squat
B. 7:00 AMRAP
20 DB Snatch (alt, H.A.P.)
25 Meter Sled Push
2:00 Transition
7:00 AMRAP
10 Back Squats (185/125, from rack)
40 Double Unders (3:1 singles)
2:00 Transition
7:00 EMOM
100 Meter Shuttle Run (5/10/15/20)
A. 6:00 EMOM – 5 Strict Press (60-70% of 1RM)
B. For Time:
20 – 15 – 10 – 5
Push Press (115/75)
Bar Jump (over & back = 1)
Pull-up
C. 3:00 of KB Towel Holds (try not to set down)
A. Power Clean 3 – 3 – 3 – 3 – 3 TNG
B. “The Chief”
5 Rounds – 3:00 AMRAP/1:00 REST
3 Power Clean (135/95)
6 Push Up
9 Air Squat
C. NFT – Accumulate 2:00 of “L” Sit
25:00 EMOM
#1 – 30′ HSW (or 3-5 Wallwalk)
#2 – 20 Meter Weighted lunge step
#3 – 20 Banded Pull-downs
#4 – 50 Double Unders
#5 – 2-3 Rope Climbs
