Friday August 21 2020

Saturday starting at noon we'll be doing our first installment of 'BSG Throwdown'.

This week's throw down workout is at the bottom of this post.... If you'd like to claim a heat time now, feel free to comment on this post with what heat time you'd like to workout in, otherwise just show up and you'll get put in one! For those that are following but not able to make it, or not in Boynton, comment your score on each Saturday's workout post and we'll be sure to add you to the leaderboard.


Heat Times for Saturdays BSG Throwdown 1

Heat #1 - 12:15pm

Heat #2 - 12:32pm

Heat #3 - 12:47pm

Heat #4 - 1:04pm

Heat #5 - 1:21pm

Heat #6 - 1:38pm

- 10 athletes per heat


BSG

5 Sets For Times

20/16 Calorie Bike

50 Dubs

Squat Snatches

Set 1 - 10 @ 115/75

Set 2 - 8 @ 135/95

Set 3 - 6 @ 155/105

Set 4 - 4 @ 175/115

Set 5 - 2 @ 195/125

35:00 CAP

- rest 2 min bet sets

+

3 Sets

100ft HEAVY farmers carry

3 Rope Climbs

- rest 2 min


NOTE: the snatches should not exceed the following percentages. If they do, scale down to these percentages

Set 1 - 55%

Set 2 - 65%

Set 3 - 75%

Set 4 - 85%

Set 5 - 95%


GAS TANK

6 Sets

Ski 500m

Set 1 - 70%

Set 2 - 75%

Set 3 - 80%

Set 4 - 85%

Set 5 - 90%

Set 6 - 95%

- rest 3 min bet sets


BSG THROWDOWN 1

RX

30 Clean and Jerks

30 C2B

30 Front Squats

30 C2B

30 Shoulder to Overhead

30 C2B

- all weights 135/95 on barbell movements

*14 Min Time Cap



Scaled

30 Clean and Jerks

30 Pullups

30 Front Squats

30 Pullups

30 Shoulder to Overhead

30 pull-ups

- all weights 115/75 on barbell movements

*14 Min Time Cap





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