Here is your workout of the day!
Strength
A1. DB Bench Press: 4 sets x15 reps
+
A2. Inverted Rows: 4 sets x(-2) reps
**Rest 2 mins between
Gymnastics
Pull-ups
Option 1: (can complete 15+)
Max Pull-ups
—
Rest 3 mins
—
# Pull-ups above completed as fast as possible
Option 2:
3 sets x(-2) reps
(kipping or Banded)
**Rest 2 mins between sets
Option 3:
:30 seconds Jumping Pull-ups + 2 Negative Pull-ups/2 mins
x3 sets
METCON
For Time
20 WBs @20/14#
7 Clean n’ Jerks @135-155/95-105
20 WBs
5 Clean n’ Jerks
20 WBs
3 Clean n’ Jerks
20 WBs
1 Clean n’ Jerks
Coaches Challenge
BB 185-205/125-135
Mission accomplished!
Nice work today, don’t forget to track your progress and check in on Facebook or post your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtags #blackironcf
Happier. Healthier.
Your friends at BICF
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