Month: May 2019

BTC WOD 19.5.8

Strength/Skill Split Jerk Form & Technique Coaching   Then  Split Jerk 6×1 @ 75% (of Split Jerk, from floor, Clean or Power Clean OK) W.O.D.             EMOM 12 minutes (odd/even)             12 Wallball Cleans 20/14             12 Wallballs 20/14

BTC WOD 19.5.7

Strength/Skill Snatch 5×5 @ 55% W.O.D.             AMRAP 16 minutes             16 Dumbbell Single Arm Snatch 50/35 (alternating arms)             8 Right Arm Overhead Dumbbell Walking Lunges 50/35             8 Left Arm Overhead Dumbbell Walking Lunges 50/35             16 Burpee Over Dumbbell

BTC WOD 19.5.6

Strength/Skill Coach Lead Mobility and Warm Up for WOD (explain intent of in order, un partitioned) W.O.D. Complete For Time Half Murph             800 Run             50 Pull Ups             100 Push Ups             150 Air Squats             800 Run             Rx, with 20/14 lbs vest, un partitioned in order […]

BTC WOD 19.5.4

Strength/Skill Yoke Carries W.O.D.             10 Meter Sprint Ladder             Minute 1 Complete 1, 10m sprint (rest remainder of minute)             Minute 2 Complete 2, 10m sprint (rest remainder of minute)             Minute 3 Complete 3, 10m sprint (rest remainder of minute)             Minute 4 Complete 4, 4 10m sprint […]

BTC WOD 19.5.3

Strength/Skill Strict Press 4×4 @ 75% W.O.D.             Tabata Mash Up, 24 Rounds, :20 seconds work, :10 seconds rest                         Strict Chest 2 Bar Pull Ups (No Kipping)                         Kettlebell Swings 55/35                         KB Goblet Squats 55/35             Traditional Tabata Scoring Applies