4/11/16

Friday

 

A)

0:00 - 25:00

5 rds

5 x front squats (205,135) (from floor)

5 x bar muscle ups (15 x k/bell s/d/h 24,16)

5 x bench press (185,115)

- bench press and squat weight should be challenging but should be able to get at least first 3 rds unbroken)

 

7 min rest

 

(18 min cap for B1 and B2)

B1)

21,15,9

Wall balls (20,14)

C2b/pull ups

 

5 min rest

 

B2)

21,15,9

Wall balls (20,14)

Pull ups/ring rows

- if you do pull ups in the first part, do ring rows in the second part.

 

Optional extras

3-5 rds 

6-8 x pistols each leg

10 x one arms rows

20 x band pull aparts 

video Block
Double-click here to add a video by URL or embed code. Learn more.