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Tuesday, March 9, 2010

Tuesday 9, March 2010


Well, everyone was so shocked with how "easy" we all got off on a Monday, that I had to come in on a Tuesday and show ya all how it is done at BBCF. :-) hahaha

Strength:
Front squats
3-3-3-3-3

Strict press
3-3-3-3-3

Metcon:
10 rounds
5 turkish get-ups 25% of body weight
10 DARC kettlebell swings ( 1 arm swing catching it in air at peak of swing with the other hand and backand forth)
200m sprint

25 min time limit set for this WOD.

6 comments:

Alena said...

24:34 16kg on Turkish 20kg on DARC swings
10am class time
67.5kg on front squats for 1 rep

Didn't get to strict press - will do at 6.

Nice job Travis and Rick!

Travis Coombs said...

22:10 on the 10 rounds of death wod. 40# DB for the Turkish GU's & 24 Kg KB for DARC swings. "Luke, come to the DARC swing... I mean side..."

120 Kg for front squats.

Rock on 10AM crew!

Matt said...

Well, that was just horrible! I probably should have took another day off...

21:53 -- 35# getup/24kg DARC swing

80kg on Front Squats 3 reps
50kg on Strict Press 3 reps

I'm still coughing up a lung!!

Mel said...

Met con 21:23
35lb DB Turk.
24kg DARC

Great class!
Nice WOD!

Travis Coombs said...

I want to have fast elbows...

Alena said...

It did not get any easier as a row!