at BBCF you will never be bored with your workouts.
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Workout of the Day (WOD) & Other News
Skills: Bench Press (3x3x3x3x3) WOD- 5 rds for total reps: 2:30 clock Run 400m (Mod- Run to Rte. 126) Max Reps Wall Balls (20/14) Rest 1 minute and restart clock Score is total reps of wall balls
Skills: Turkish Sit-Ups (10x10x10 -5 ea. arm per set) WOD- 2000m Row 30 Power Cleans (155/115) 50 Double Unders
Skills/Drills/Strength- Double Unders WOD- 3 rds for time: 10 Dead Lifts (275/205) 12 Box Jumps (30/24) 14 KBS (70/53) 16 V-Ups
Skills/Drills- Run entire loop WOD- 12 min AMRAP 40 Double Unders (mod-120 Singles) 6 HSPU (mod-use box) 6 Pistols (mod-12 squats) then 2 minutes Max Ab Mat Sit Ups (Score both the AMRAP and max sit-ups separately)
SKILLS: OHS (5x5x5x3x3x3) “FRAN” 21-15-9 Thrusters (95/65) Pull-Ups
Skills: Broad Jump WOD- For Time: 500m Row then… 5 Rounds of: 10 Slam Balls (30/25) 10 Ab Mat Sit-Ups 10 Good Mornings (45/35) 10 Goblet Squats (53/35) 10 Russian Twists (53/35) 1-Ct. then… Row 500m
VIDEOS ON THE SNATCH BALANCE… Snatch Balance: https://www.youtube.com/watch?v=_8geh9WSvjg Pressing Snatch Balance: https://www.youtube.com/watch?v=RxjY4CggkVA