Gymnastic Skill Development:
5 Sets:
8 Strict Chest to Ring Pull ups (Fx: Ring Pull ups)
10 Wall Facing HSPU (Fx: HSPU)
16 Weighted pistols (8L/8R) (Fx: Weighted Reverse lunges)
Conditioning:
AMRAP 8:
7 Toes to Bar
8 Push Jerks 135/95 (Fx: 115/80)
CLOSED TODAY. No classes. and hope that you would take time to cheer on our Athletes and Coaches as they compete in the heart of D.C. It should be a beautiful day and plenty of Challenging WODs to watch.
Our Teams:
*Flex Appeal
*Melted Box Jumpers
*The “B” Team
*Lats, Tats and ass
*Team DILP (Dogs I like to Pet)
None Competing athletes or spectators are welcome to train at BCF
Box Schedule Update: Closed Saturday, June 9th. No classes. and hope that you would take time to cheer on our Athletes and Coaches as they compete in the heart of D.C. It should be a beautiful day and plenty of Challenging WODs to watch.
Our Teams:
*Flex Appeal
*Melted Box Jumpers
*The “B” Team
*Lats, Tats and ass
*Team DILP (Dogs I like to Pet)
None Competing athletes or spectators are welcome to train at BCF
=============================
EMOM 25:
Min 1: 5 Hang Power Cleans (ME, increase weight each round)
Min 2: 20 Hollow Rocks
Min 3: 20 Russian KBS 32/24, Fx: 24/16
Min 4: 15/10 AAB Cals
Min 5: 10 In place Front Rack Lunges (Across at challenging weight)
No score, work hard!
Box Schedule Update: Closed Saturday, June 9th. No classes. and hope that you would take time to cheer on our Athletes and Coaches as they compete in the heart of D.C. It should be a beautiful day and plenty of Challenging WODs to watch.
Our Teams:
*Flex Appeal
*Melted Box Jumpers
*The “B” Team
*Lats, Tats and ass
*Team DILP (Dogs I like to Pet)
None Competing athletes or spectators are welcome to train at BCF
=============================
High Hang Snatch
6 x 2 (A) @70-75%
Beginners:
6 x 1 High Hang Power Snatch + 1 Overhead Squat (A)
For Time: SPRINT!!!
36 T2B
12 Squat Snatches 155/105, Fx: 115/80
Rx+185/125
Scale:
50 Hanging knee Raises
25 Hang Squat Snatches (athletes choice but challenge)
Box Schedule Update: Closed Saturday, June 9th. No classes. and hope that you would take time to cheer on our Athletes and Coaches as they compete in the heart of D.C. It should be a beautiful day and plenty of Challenging WODs to watch.
Our Teams:
*Flex Appeal
*Melted Box Jumpers
*The “B” Team
*Lats, Tats and ass
*Team DILP (Dogs I like to Pet)
None Competing athletes or spectators are welcome to train at BCF
=============================
10 min AMRAP:
30 Double Unders
15 C2B Pull-ups Fx: Pull-ups
30 Double Unders
15 Ring Dips (high rings must be used for RX athletes)
