Saturday 7/11/15

AM

AAB:
1 min @ 85% = 75 RPM
1 min rest
x 12
HR = 147/172

MD

A.Barbell Row – 5×15 Rest 60s (Do not touch floor) Pick a weight you can go unbrokne but only just = all sets 55kg
B.Bench Press – 5×20 rest 60s = all sets 50kg
C1. Strict HSPU – 5x Max rest 30s = 12/10/8/8/7
C2. Bicep Curls – 5×10 rest 90s = 35/37.5/”/”/”
+
EMOM 14
1 – 2 Muscle Up+15s Hold @ top = all UB
2 – 20-30 Hollow Rocks = all 20, broken, just made last set.

PM
AMRAP 8
Run 200m
20 Wallballs
20 KB Swing @ 32kg = 2 + 200m + 36
Rest 4 mins

AMRAP 8
Row 20 cals
20 HSPU
20 Box Jump Overs = 2 + 49
Rest 4 mins

AMRAP 8
50 Double under
30 Cal Ski Erg = 3 + 63

Advertisements
Saturday 7/11/15

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s