KILO BLOG

July 8, 2019

RX: 15min Clock 3-3-2-1-1 HPS and DSHPSU. 80%- 85%- 90%- 95%- 95%. 15min clock 8-8-5-3-2-2 bench Press and Bentover Rows 60%- 75%- 85%- 85%- 90%-95%. 4×8 Barbell curls and Overhead Barbell Ext.

Gold: 15min Clock 3-3-2-1-1 HPS and DSHPSU. 80%- 85%- 90%- 95%- 95%. 15min clock 8-8-5-3-2-2 bench Press and Bentover Rows 60%- 75%- 85%- 85%- 90%-95%. 4×8 Barbell curls and Overhead Barbell Ext.

Silver: 15min Clock 5×5 HPS and Wall Walks. 80%- 85%- 90%- 95%- 95%. 15min clock 8-8-5-3-2-2 bench Press and Bentover Rows 60%- 75%- 85%- 85%- 90%-95%. 4×8 Barbell curls and Overhead Barbell Ext.

No Bar: 4 RFT 30 Hanging DBPS (ES), 6 Wall Walks, 30 Push Ups, 30 Ring Rows,