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TylerSullivan
6 years 7 months ago


 

Who: Led by Ann Manatt! See above! Available to anyone here at BCF or elsewhere. You MUST RSVP!
TylerSullivan
6 years 7 months ago

TylerSullivan
6 years 7 months ago


WOD:
"Bear Complex"
5 rounds of 7 sets of the following:
Power Clean
Front Squat
Push Press
Back Squat
Push Press.
TylerSullivan
6 years 7 months ago

TylerSullivan
6 years 7 months ago
We want to be a gym that is always stressing form before weight. This is so necessary in both the strength portion and the WOD portion.
TylerSullivan
6 years 7 months ago
TylerSullivan
6 years 7 months ago


Strength:
1) 5X4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat
2) :30 L-sit on pullup bar.
WOD: "Deadlifting Karen"
150 wall balls (20/14)
*EMOTM perform 4 Deadlifts 185/125#
*15 min cap!
TylerSullivan
6 years 7 months ago




Strength:
1) 7x1 Low Hang Snatch (2" from floor)
Beginner: 3x5 Overhead Squat.
WOD: 5 rounds for reps of:
TylerSullivan
6 years 7 months ago


Strength: 3x3 snatches + OS@80% of 1RM(complete 3 snatches, then- without dropping the bar-complete 3 OH @80% of 1RM Snatchmplete 3 Snatches, then – without dropping the bar – complete 3 OHS) – rest 2:00
TylerSullivan
6 years 7 months ago


Strength: Make up day, choose a strength that was missed during the week. Beginners:15 min to work on heavy hang clean plus push jerk.

WOD:
AMRAP 12
5 HSPU
20 sit-ups
10 Power Cleans (95/65#)