Day 2 testing week… Back squat and bar muscle up wod 7/7/15

Warm-up
3min run
3min row
squat routine
3x
10 squats
8 dl w/ barbell
6 good mornings w/ barbell
4 front rack lunges w/ barbell

Basic Strength
test either back squat OR deadlift. you decide.
take 20min to find 1RM
*take 5-7 sets to warm up
I did back squat today and finished 105kg PR 🙂

Metcon (Time)
21 thruster 40/30
9 bar muscle ups
15 thruster 50/35
15 c2b pull ups
9 thruster 60/40
21 pull ups
(15min timecap)
OH YEAHHHHHH RXXXXX!!!!!! Bar Muscle Up…. 10:57, so proud

Cool-down
5min row or 5min run

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 )

Google photo

You are commenting using your Google 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 )

Connecting to %s