No Yoga this Sunday!
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Memorial Day Murph Monday Schedule: 0900 and 1000. This WOD will last as long as it has to! BCF will run a 5:30 pm if needed.
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Deadlift;:
5@75%, 3@85 and 1+ @95%
4 Supersets:
16 Single leg Glute Bridgs (8 each side/ 1 side at a time)
16 Dumbell hammercurl (8 each side/ 1 side at a time)
focus on the eccentric portion 3 sec
No Yoga this Sunday!
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Memorial Day Murph Monday Schedule: 0900 and 1000. This WOD will last as long as it has to! BCF will run a 5:30 pm if needed.
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EMOM 12:
ODD: 18/15 Cal Row, Fx: 15/12
EVEN: 9 Box Jumps 30/24, Fx:24/20
8 rounds for time:
6 T2B
8 Push Press 135/95, FX:115/80
No Yoga this Sunday!
=====================
Memorial Day Murph Monday Schedule: 0900 and 1000. This WOD will last as long as it has to! BCF will run a 5:30 pm if needed.
=================================================
Strict Press
5@75%, 3@85 and 1+ @95%
Every 3 minutes for 15 minutes: 5 rounds total
400 m Run.
*Score is slowest run
50 Vups up for time.
Dr. Jordan Speares is certified as an Active Release Technique (A.R.T.) provider! A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement. Register online HERE or standby if seat is empty.
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No Yoga this Sunday!
======================
Memorial Day Murph Monday Schedule: 0900 and 1000. This WOD will last as long as it has to! BCF will run a 5:30 pm if needed.
=================================================
High Hang Snatch (full):
5 x 2 (75-85%)
* :03 pause in the hole
15-12-9-6-3
Deadlift 155/105 Fx; 135/95
Ring Dips”
Thursday, May 26 at 6:30pm, Dr. Jordan Speares is certified as an Active Release Technique (A.R.T.) provider! A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement. Register online HERE or standby if seat is empty.
=====================
No Yoga this Sunday!
======================
Memorial Day Murph Monday Schedule: 0900 and 1000. This WOD will last as long as it has to! BCF will run a 5:30 pm if needed.
=================================================
Back Squat
5@75%, 3@85 and 1+ @95%
5 Rounds for Time:
15 Hang Power Cleans* 115/80 Fx: 95/65
30 Double Unders
*every time you put the barbell down, immediate 3 burpee penalty
