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200729 WODs

Posted by Nick Bloch on July 28, 2020 at 6:03pm 0 Comments

workouts posted to our new site B Athletics FDL

200728 Burn WOD

Posted by Nick Bloch on July 27, 2020 at 7:12pm 0 Comments

Warmup: 5 rounds

20/15 calorie C2 + 5 wall balls + 10 situps + 12 step back lunges

Conditioning: every 4:30 x 5 rounds

400m run 

12 SA db CJ (6/6)

12 dbl db front squats

Extra: for completion

50 situps

50 toe touches 

50 situps

200728 FF WOD

Posted by Nick Bloch on July 27, 2020 at 7:07pm 0 Comments

Warmup: 8:00 AMRAP

bike :30 + 5 RR (move to PU) + 5 pushups + 5 hpc+pp

Skill Conditioning: every 4:00 x 2 rounds (6 working sets total)

A) 400m run + 10 push jerks 135/95# (heaviest possible UB)

B) 20/15 calorie Echo bike + 15 pullups (sub banded strict or jumping)

C) 45/36 calorie C2 bike

*rest remainder of the time you have left in the 4:00

*competitor: 185/125#, 24/18 cals + 20 C2B, 60/50 calories

Conditioning: for time (7:00 cap)

30/22 calorie AB (should be an all out sprint, scale cals if this will take you longer than :90)

30 deadlifts 185/125# 

*competitor: 225/155#

*waterfall start every 2:00

200727 Hybrid WOD

Posted by Nick Bloch on July 26, 2020 at 10:53pm 0 Comments

Warm-up: 10:00

Dynamic + Amrap: 10/7 Cal Bike + 5 Light Back Squats + 10 Walking Lunges

Strength: 20:00

A) Build to a 5RM Back Squat

-Goal is ~90-95% of last week’s 3RM Back Squat

B) Complete 15 Front Squats @85-90% of 1RM Front Squat in as few sets as possible

-If 1RM FS from 7/13 was a true 1RM perform reps around 85%

-If you had more in the tank on 1RM perform reps around 90%

Conditioning: 16:00 EMOM

1- 200m Run

2- 20 Wall Ball (20/14# to 10/9’)

3- 10 Alt DB Devil’s Press (50/35)

4- Rest

*Scale Reps/Distance to complete in :50

200727 Burn WOD

Posted by Nick Bloch on July 26, 2020 at 8:17pm 0 Comments

Warmup: 4 rounds

500m C2 bike + 15 situps + 10 squats + 5 burpees

Strength: 12 AMRAP

30/30' banded lateral walk

10 bb glute bridges (on bench)

dbl kb front squat (3301 tempo)

Conditioning: 15 EMOM

1 - 400m/350m C2 bike

2 - 10 db push press

3 - 14 situps

*add 2 reps each round to PP and situps

200727 FF WOD

Posted by Nick Bloch on July 26, 2020 at 8:13pm 0 Comments

Warmup: 10:00

dynamic + AMRAP: 10 squats + 5 goblet squats + :30 bike + :30 plank

Strength: 15:00 AMRAP

front squat x 3 (start at 60% 1rm, add weight each set)

seated (on bench) box jump x 3 (rest as needed between, build each set)

single leg crossbody deadlift x 8/8 (weight in opposite hand of working leg)

Conditioning: 18 EMOM

1 - squat clean x 6 115/85#

2 - 200m run (sub 400m c2 bike or 15/12 calorie AB, 12/9 Echo)

3 - rest

*add weight each set of squat cleans

competitor: 155/105# starting weight, add 10# every set

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