Wednesday, July 24, 2013

BCBD Competitors
AM.
A. Every 30 sec do 2 power snatches @ 95/135 lbs (No press outs) x 7 sets
B. Tabata push ups x 8 sets (only if you didn't do yesterday's WOD)
C.20 minutes of Muscle up practice for those who need it.

If it is busy, please have some start with  B, C or A.  2 platforms are reserved for the power snatches.


A. AMRAP Power Snatch in 30 sec  55/85 lbs
rest 30 sec
AMRAP muscle ups in 30 sec
rest 30 sec
AMRAP Toes to Bar in 30 sec
rest 30 sec
AMRAP double unders in 30 sec
rest 3 min.
5 sets

You should have one total score. Start at any station and move down the list.

PM. BCBD Competitors
AMRAP Snatch in 30 sec  55/85 lbs
rest 30 sec
AMRAP muscle ups in 30 sec
rest 30 sec
AMRAP Toes to Bar in 30 sec
rest 30 sec
AMRAP double unders in 30 sec
rest 3 min.
5 sets