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W.O.D.

Wednesday WOD 080515

Happy Birthday Mr T!! (That’s my dad!) Strength Back Squat 5 x 8 Working Up to 75% WOD 25 HSPU 50 T2B Run 800m 75 Push Press (75/55) 50 Lateral… Continue reading

August 4, 2015 / W.O.D.
08/04/2015 Tuesday workout

Warmup Strength 5 x 1 Clean Complex – high hang clean / from the hip – low hang clean / from above the knee – clean / from the floor… Continue reading

August 3, 2015 / W.O.D.
080315 Monday WOD

Warm Up on the board WOD for Sgt Scott Lunger: Lunger, 48, a Brentwood resident and 15-year veteran of the Hayward Police Department, was shot and killed after pulling over… Continue reading

August 2, 2015 / W.O.D.
080115 Saturday WOD

All of the exercises!

August 2, 2015 / W.O.D.
07-31-2015 Friday workout

BTCF 2nd Annual In-House Competition is Friday night! If you’re coming into the gym Friday morning, it’s an open gym! Work a weakness, catch up on a strength WOD, anything… Continue reading

July 31, 2015 / W.O.D.
07/30/2015 Thursday workout

Warmup Strength Back Squat Deload Workout 50 Double Unders 9 Push Jerks (135/95) 11 Hand Stand Push-ups 50 Double Unders 9 Squat Cleans (135/95) 11 HSPU 50 Double Unders (135/95)… Continue reading

July 29, 2015 / W.O.D.
07-29-15 Wednesday WOD

Strength Deload: Bench 10 reps every 2 min @ approx 50%, 5 rounds WOD 12 min AMRAP + finish the last round 12 OHS (135/95) 200m ROW After Party Bent… Continue reading

July 28, 2015 / W.O.D.
07-28-2015 Tuesday Workout

Warmup Strength 1 Deload Week: Press Strength 2: 6min EMOM 2 Power Snatches @ 75% – all the same weight, heavy but manageable Workout 50 Wall Balls (20 to 10,… Continue reading

July 27, 2015 / W.O.D.
07-27-15 Monday WOD

Strength Deload Deadlifts WOD 2-4-6-8-10-9-7-5-3 Burpee Box Jumps KB Swings After Party Russian twists x 100

July 26, 2015 / W.O.D.
07-25-2015 Saturday Workout

Warmup Strength Week 3: Back Squat 5 x 75%, 3 x 85%, ME x 95% Workout 50 Double Unders 12 Muscle Ups 12 DB Shoulder to OH (45/35) 50 Double… Continue reading

July 24, 2015 / W.O.D.