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BCF OFFICIAL

RX=135 LBS
RX=135 LBS
5 ROUNDS MAX REPS

Deadlift 1 1/2 body weight

Bench press body weight

Clean 3/4 body weight

JUST

YO'

BODY

These first girls represent the "lightest" as they consist only of your body weight movements.

BARBARA
5 ROUNDS 3 MIN REST

20 Pull - ups

30 Push - ups

40 Sit - ups

50 Squats

CHELSEA
EMOM FOR 30 MIN

5 Pull - ups

10 Push - ups

15 Squats

MARY
AMRAP IN 20 MIN

5 handstand push - ups

10 Single leg squat

15 Pull - ups

CINDY
AMRAP IN 20 MIN

5 Pull - ups

10 Push - ups

15 Squats

ANNIE
50-40-30-20-10

Double unders

Sit ups

NICOLE
AMRAP IN 20 MIN

400m run

Max pull - ups

ANGIE
AFAP

100 Pull - ups

100 Push - ups

100 Sit - ups

100 Squats

NO

BARS

HERE

Here comes the props where bodyweight movements and some fun things like wall ball collide.

EVA
RX=2 POOD
5 ROUNDS

800m run

30 Kettlebell swings

30 Pull - ups

HELEN
RX=15 POOD
3 ROUNDS

400m run

21 Kettlebell swings

12 Pull - ups

KELLY
RX=20 LBS
5 ROUNDS

400m run

30 24" box jump

30 Wall balls

KAREN
RX=20 LBS
AFAP

150 Wall balls

MIX

IT UP

The girls represents some of the most difficult WOD's with the combination of heavier barbells movements and calisthenics.

AMANDA
9-7-5

Muscle - ups

Snatch

JACKIE
RX=45 LBS
AFAP

1000m row

50 Thrusters

30 Pull - ups

DIANE
RX=225 LBS
21-15-9

Deadlift

Handstand push - ups

ELIZABETH
21-15-9

Cleans

Ring dips

NANCY
RX=95 LBS
5 ROUNDS

400m run

15 Overhead squats

FRAN
RX=95 LBS
21-15-9

Thrusters

Pull - ups

LYNNE

Body weight bench press

Pull - ups

GET

HEAVY

Finally, the " heavies ". These girls are all about barbell movements to build strength, nothing else.

ISABEL
RX=135 LBS
AFAP

30 Snatches

LINDA
10-9-8-7-6-5-4-3-2-1
GRACE
RX=135 LBS
AFAP

Clean and jerks

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BENGKEL

SOUTH

BENGKEL

SENAYAN

BENGKEL

NORTH

BCF

OFFICIAL

Bengkel Strength & Conditioning

Email: support@bengkelsc.com

Tel: (021) 515 1030

© Bengkel S&C since 2013