Friday, October 28, 2016

FRIDAY



(A) Front Squat 
3RM Then 1x10@70% (of 3RM)

(B) “FIGHT GONE BAD”
3 ROUNDS
Wall Balls: 9/6/4kg
SDHP: 35/25kg
Box Jump: 20
Push Press: 35/25kg
Row: Calories

In this workout you complete as many reps as possible in one minute for each of the five stations. This makes each round 5 minutes long. There is a one minute rest at the end of every round.
One point is given for each rep and on the rower each calorie is one point.

EXTRAS
(1) Snatch + OHS: Max in 12min -Then- 1@95% & 1@90%
(2) Good Morning: 3 Sets x 4@25% of back squat
(3) 3 Sets (NFT)
Max Unbroken MU + Max Unbroken Strict TTB
Note: These sets are NOT for time. Recover as needed between sets, but perform TTB  directly after the MU. Muscle Up is intended on rings, however BMU is ok if unable.

3 comments:

  1. A)FS - 3RM 60kg - 42kg
    B) Fight Gone Bad - completed but did not count, just wanted to get through it

    ReplyDelete
  2. A) 3RM Front Squat - 52.5
    B) Fight Gone Bad - 209 reps
    (SDHP & Push Press 20kg)

    ReplyDelete
  3. A) 130 then 90
    B) 355 rxd
    Extras
    70 snatch + ohs

    ReplyDelete