Monday, January 8, 2018

BCF’s FREE Nutrition Workshop leading up to our 2018 Nutrition Challenge is this Wednesday, January 10th at 7:30pm! Block your calendar and get a kickstart on dialing in your nutrition in 2018!

Strength/Skill Schedule
Monday: Benchmark Wod “Diane”
Tuesday: Body Weight Strength and AMRAP
Wednesday: Back Squat
Thursday: Barbell complex
Friday: Deadlift
Saturday: Strict Press
Sunday: Rope Climbs

“Diane”
21-15-9
Deadlift (225/155#)
Handstand Push-ups
*15 Minute Time-Cap
*compare to 2/22/17
 
Post-WOD Finisher
3 Sets of: (no longer than 20 minutes)
1 Arm DB Row x 20 reps (10 each arm)
DB Side Lateral Raise x 10 reps
EMOM 10:
Odd Minutes: 15 V-ups
Even Minutes: Elbow Plank x :45