WOD

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20
Oct

Monday October 21, 2019

Strength


Back Squat
At the 0:00- 10 reps @ 60%
At the 3:00- 8 reps @ 67%
At the 6:00- 6 reps @ 75%
At the 9:00- 4 reps @ 82%
At the 12:00- 2 reps@ 87%

Conditioning

“Roadies” 2 Rounds for Time
70 Wall Balls (20/14)
50/35 Cal Row
30 Alternating DB Snatch (50/35)
15 Bar MU

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

14
Oct

Tuesday October 15, 2019

Strength

Box Squats
7 sets of 3 with :01 pause at box
Set 1@ 50%, Set 2@ 55%, Set 3@ 60%, Set 4-5@ 65% Set 6-7@ 70%

Conditioning

“Childs Play” 3 Rounds for Time
15 Deadlift (205/145)
20 DB F Squats (50s/35s)
80 Double Unders

13
Oct

Monday October 14, 2019

Strength

5 Rounds on the :90s
Clean DL + Clean Pull + Clean Hi Pull + 2 Power Cleans
Set 1@ 50%, Set 2@ 55%, Sets 3-5@ 60%

Conditioning

Point Break” AMRAP 15
20 DB Hang Clean and Jerks (50/35)
15/12 Cal Assault Bike
20 DB Step Ups (24/20)
15/12 Cal Assault Bike

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