Monday, December 21, 2009

Monday at BSF

Warm Up

Front Squats

Strict Chins

AMRAP in 9 mins

5 Bar Dips
7 Body Rows
9 Box Jumps

2 comments:

Brett_M/30/181cm/84kg said...

Robin Front Squat 50kg for 1 rep

Pull up on Red band 12,8,4(these were the most strict)

AMRAP - 4 complete rounds - dips on a red band.

Brett_M/30/181cm/84kg said...

PM
3x3 Front Squats
Chris 50kgx3,62kgx3,70kgx7
Errica 28kgx3,32kgx3,36kgx5
Brett 62kgx3,70kgx3,80kgx8

Max reps strict Pull ups
Chris 10,9,7
Errica 3,3,2
Brett 15,10,7

AMRAP Chris 6 + 4 Dips
Errica 8 + 7 Body Rows
Brett 7 + 8 Box Jumps