Monday, October 24, 2016

Saturday, Oct 29th at 1pm – Free Mobility Seminar with Coach Marcus at BCF
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Strength/Skill Schedule This Week
Monday: Turkish Get Ups
Tuesday: Back Squat
Wednesday: “Barbara” Benchmark
Thursday: Split Jerk
Friday: Kipping Toes to Bar Technique
Saturday: Snatch
Sunday: Front Squat
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TurKish Get Ups
Rx: 3 x 10 (ME) 5 each side
Fx: 3 x 10 (A) 5 each side
BCF/CFR7 vs. CFSA Individual Throwdown WOD #2 “Long and Hard”
For time:
100 Double Unders
50 Wall Ball shots 20/14
40 Front Rack Lunges 135/95, Fx: 95/65
30 Barfacing Burpees (lateral at BCF)
20 Clean and Jerks 135/95, Fx: 95/65
5 Rope Climbs 15′, Fx: 12′
20:00 Cap
Finisher:
50 Strict HSPU
Fx: 50 kipping”