Thursday, January 8, 2015

Friday January 9, 2015




A) Warm up 3 Rounds  
2 Seated Legless Rope Climb 
5 Muscle ups 
50 Double Unders

B) Backsquat
60%x5
70%x5
80%x5
85%x5
1x20 50% 1RM

D) 30min EMOM 
20/17Cal Row 
6-10 Strict HSPU 
15 Burpees to a target

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2 comments:

  1. UnknownJanuary 9, 2015 at 6:40 PM

    A) Did a squat warmup instead
    B) 245, 285, 325, 345, 205 - all felt good.
    C) First two rounds RX, scaled the rest. This was brutal.

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  2. UnknownJanuary 12, 2015 at 9:32 AM

    B) squats- off 315
    185, 220, 250, 265, 160x 20
    instead of the emom did a every 10 min workout of
    1250m row
    60 dubs
    30 kb swings at 24
    15 HSPUs (stricties)
    10 toes to bar
    5 Bar MUs
    finished the first round at 9 20 then the next 2 rounds got to the HSPUs at the 10 min mark

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