14
Jun
Friday, June 15, 2018
BCF Guys – It’s that time again! Whiskey and WOD night will be Friday, June 15, 2018 6:30-8:30pm!!!
Strength:
Clean Complex: 5 sets
2 High Hang Cleans + 1 Hang Clean (A) (70-75% of 1RM)
High Hang: 2-3″dip, Shoulders behind the bar, Focus on speed under the bar
Low Hang: Shoulders in front of bar, Bar just above knees
2 High Hang Cleans + 1 Hang Clean (A) (70-75% of 1RM)
High Hang: 2-3″dip, Shoulders behind the bar, Focus on speed under the bar
Low Hang: Shoulders in front of bar, Bar just above knees
Conditioning:
45-30-15
Russian KB Swings 32/24 (Fx: 24/16)
Push ups
Russian KB Swings 32/24 (Fx: 24/16)
Push ups
Finisher:
3-5 sets of Skin the Cats
3-5 sets of Skin the Cats