Tuesday, February 18, 2014


WOD 1: AMRAP 10 (Ascending ladder: 3/3, 6/6, 9/9, etc)
Box Jumps 24"/20" (no rebounding, step downs only)
Thrusters 105#/70#

-Rest as needed-

WOD 2: 4 rounds
1st minute: 7 Back Squats (rest remainder of the minute)
2nd minute: 5 Front Squats (rest remainder of the minute)
3rd minute: 7 Box Jumps 30"/24" (rest remainder of the minute)
*use the same weight for both BS and FS, you choose weight. Weight should be around 40-50% of your 1 RM BS. Goal here is to pick weight that allows you to complete all squats in under 30 seconds and not have to pause at the top.


  1. BCCF Comp Class today

    WOD: Teams of 4 (2 guys/2 girls)
    Each person rows 2K
    Then, as a team, accumulate
    40 MUs
    40 synchronized DLs (guy/girl pairs - so, if Dave and I did 5 DLs together, that only counted for 5, not 10) (225# was weight for women).

    I dropped the weight to 185# since 225# is right about at my max and we broke them up into sets of 5. I did contribute 2 MUs, so was excited to get them in a workout. I rowed the 2K in just under 8 mins.

    Rested 5 mins, then

    5 min AMRAP
    10 Burpee over box
    10 T2B
    4/2 Bar MU

    I got through 2rds plus 10 burpees and 5 T2B, I subbed 4 ring dips for the Bar MUs because my hand is still a little sore and I didn't want to tear it again kipping like crazy trying to get a BMU (and I haven't gotten a BMU yet).

    Fun times!

  2. WOD 1: 111 Total Reps
    Thrusters are still just hard for me. I did these at 60#. The box jumps were weird without rebounding, but definitely saved my legs for the thrusters. Got through the 15 rep set plus 18 box jumps and 3 thrusters.

    WOD 2:
    I used 75# for the squats, which is a little more than 50% of my BS because it felt too light warming up. It felt like nothing on my back squats, but by the third round it was really heavy for my front squats.
    Everything took me less than 20 seconds, except that third round of front squats took 27 seconds.
    I assumed you wanted these box jumps done with steps downs, too, so that's what I did. These felt surprisingly good! This whole 2nd wod felt great.

    I am not sure if I will get to workout tomorrow, so I did a little accessory work today after the 2nd wod. I ran a "fast" mile (in the wind, so my time wasn't great).
    Then I did 2 sets of negative pull-ups and I have been doing some extra work for my glutes and hammies (doing some stuff of Brett Contreras').

  3. AMRAP Ascending ladder- Got to 18 and made it through 15 thrusters. Felt very weak and tired today. Did play two soccer games the night before. Like I said earlier in the weak this was a rough week for me. Mentally and physically. Work has been stressful as well so it is probably a combination of all of them.

    WOD 2: did 100 pounds for the back squats. This WOD felt good.