WOD/Events

Strength:

Rx+:
Max Unbroken Strict Ring Muscle Ups

Rx+:
Max Unbroken Strict Chest to Bar Pull Ups
Rest :30
Max Unbroken Push Ups

Fx:
Max Unbroken Strict Pull Ups
Rest :30
Max Unbroken Push Ups

Scaled:
Max Unbroken Ring Rows
Rest :30
Max Unbroken Knee Assisted Push Ups

Conditioning:

With a Partner
AMRAP 4
Alternating full rounds
10/7 Calorie Row (Fx: 7/5)
5 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)

Rest 1:00

With a Partner
AMRAP 4
Alternating full rounds
10/7 Calorie Ski (Fx: 7/5)
10 Alternating Single Arm Devil’s Presses (50/35) (Fx: 35/20) (Rx+: 70/50)

Rest 1:00

With a Partner
AMRAP 4
Alternating Reps
Burpees

Rest 1:00

Conditioning :

25:00 to Establish:
2RM Deadlift

Strength:

AMRAP 8
16 Alternating Pistols (Fx: Reverse Goblet Lunges (50/35)) (Rx+ Goblet Pistols (35/20))
24 Toes to Bar (Fx: 16)

BCF Holiday Party @ Ballston local, 7-10PM Come out and enjoy free food and a cash bar!!

Strength:

5 Rounds
20 Banded Biceps Curls
20 Banded Triceps Pull-Downs
10 Pendlay Rows
10 Bench Presses

Conditioning:

Benchmark Tests:

Max Unbroken Double Unders

Bike Time Trial:
50 Calories

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Mobility Class 6:00PM- Ankle and Calf
Core Blast 6:45PM!!!

Strength:

25:00 to Establish:
2RM Back Squat

Conditioning:

For Time:
50 Burpee Box Jump Overs (Rx+: 75)
But…

E2MOM Including 0:00
225/175m Row (Fx: 175/125)

Time Cap 12:00

Faith and Fitness Free Workout and Discussion @ 3:30Pm

Conditioning:

AMRAP 30
200m Run
20 Reverse Lunge Wall Balls (20/14)
200m Run
5 Rope Climbs (Fx: 3)

Strength:

E3MOM 15
2 Deadlifts
1: 80 – 85%
2: 85 – 90%
3: 85 – 90%
4: 85 – 90%
5: 90 – 95%

Conditioning:

AMRAP 12
6 Burpee Bar Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)
12 Hang Power Cleans (165/115) (Fx: 135/95) (Rx+: 205/135)