BS + FS

Jun 22nd, 2015

Category: Competitor

BS + FS

Jen

Jen

Warm Up
Row 30 cals
75 dubs
15/10 strict L pull ups
20/15 strict dips

Strength
Back Squat – about 2m rest between sets
1*10 60%
1*8 65%
1*8 70%
1*8 75%

Front Squat – about 2m rest between sets
1*5 60%
1*5 65%
1*5 70%
1*5 70%

Muscle-up Work
EMOM12
Odd- Weighted Pull-up
Even-Weighted Ring Dip

Rest 5 Minutes

1 max attempt-strict muscle-ups

WOD
4 Rounds
50 Calorie Row
100 Double Unders
Rest 2 Minutes

DISCUSSION 3 Comments

  1. Sam Gifford 06/23/2015 at 1:19 pm

    Squats: BS up to 325, FS up to 265
    EMOM: up to double pull up at 63, up to triple dip at 97
    WOD: 24:50ish (woof)

  2. Marc Piccuirro 06/22/2015 at 11:47 am

    Squats: as prescribed
    EMOM: 5 each with 1 pood KB
    Strict Mups: 2
    WOD: 15:54, 5x 20/50 with Tina, 1 to 1 rest. Modified due to time

  3. Brogangraham 03/30/2012 at 2:08 pm

    You guys are flying hot meat of beauty and love.