Hit a BP specialty yesterday at open gym.
Today,
EMOMx12
3 Front Squats @205
6 Back Squats @205
Alternating movements each minute. Weight based off FS 1RM (70%)ish
Bench press
7×3
225-235-245-255-260-265-270
Wod
5k assault bike
2mins max effort then 50squats 50 push ups 50 sit ups till 5k reached
Time=Reached 3 rounds by 22mins and still only at 3.7k on bike.
Garage WOD
25 V-ups
10 rounds for time:
3 Devil’s Press (25# DB’s)
6 Burpees
9 OH Lunges (25# DB’s)
12 HRPU
27:23
Finisher:
200m Walk w/ DB’s locked out OH
…shoulders are smoked
Hit a BP specialty yesterday at open gym.
Today,
EMOMx12
3 Front Squats @205
6 Back Squats @205
Alternating movements each minute. Weight based off FS 1RM (70%)ish
Back Squat (225#): 36 reps
GHD Situps: 27 reps
Hip Extensions: 21 reps
Garage
3rds
25 cal on bike
10 CNJ @115
7:36
Bench press
7×3
225-235-245-255-260-265-270
Wod
5k assault bike
2mins max effort then 50squats 50 push ups 50 sit ups till 5k reached
Time=Reached 3 rounds by 22mins and still only at 3.7k on bike.