Month: May 2019

BTC WOD 19.5.25

W.O.D. “Murph” Complete For Time 1-Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1-Mile Run Rx 20/14 lbs vest and completed in order (unpartitioned). Sc Partition movements as needed in any order, vests do not need to be worn, but can be worn for the run or […]

BTC WOD 19.5.24

Strength/Skill Coach Lead Class Mobility to prepare for Murph W.O.D. E2MOM 20 minutes (alternating)  That’s only 5 rounds or 10 total. Just get moving before Murph.  Every 2 Minutes On the Minute   20 Sandbag 2 Shoulder 60 lbs (mins 0:00-2:00)  200 Run (mins 2:01-4:00)

BTC WOD 19.5.23

Strength/Skill Narrow Grip Bench Press 3×5 @ 55% W.O.D. Tabata #1, 8 rounds, :20 seconds of work, :10 seconds of rest Kettlebell Swings 55/36 Tabata #2, 8 rounds, :20 seconds of work, :10 seconds of rest Box Jumps 24/20 Perform all 8 rounds of Tabata #1, then all 8 of […]

BTC WOD 19.5.21

Strength/Skill Strict Press 3×4 @ 75% W.O.D.             Complete 3 Rounds For Time                         20 Wall Balls 20/14                         20 Dumbell Overhead Walking Lunges 50/35 (Each Leg = 1 Rep)                         20 Burpees