27
Jun
Monday, June 28, 2021
| Weekly Overview | Events/Classes | |
| Monday | Muscle Ups | Free 7-Fit Class at 6:30PM! Click here to register now |
| Tuesday | Snatch/Overhead Squat | |
| Wednesday | Strict Press | |
| Thursday | “The BCF WOD” | Free 7-Fit Class at 6:30PM! Click here to register now |
| Friday | Back Squat/Deadlift | |
| Saturday | Squat Clean + Split Jerk | Free 7-Fit Class at 10AM! Click here to register now |
| Sunday | Hero WOD Nate |
Strength
Rx: Max Unbroken Ring Muscle Ups
Fx: Max Unbroken Chest to Bar Pull Ups or Muscle Up Technique
Scaled: Max Unbroken Pull Ups/Ring Rows
Rest 2:00
4 Rounds
Rx: 1 – 3 (Kipping Ring Muscle Up + Ring Dip + Strict RMU Negative)
Fx: 1 – 3 (Kip Up + Strict Down Pull Ups) + 1 – 3 Strict Ring Dips or Muscle Up Technique
Scaled: 1 – 3 (Jumping Pull Ups + Strict Negative) + 5 – 10 Hand Release Push Ups
Conditioning
EMOM 10
1: 15/10 Calorie Ski (Fx: 10/7)
AMRAP Burpees
2: Continue AMRAP Burpees
3: 10 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)
AMRAP Burpees
4: Continue AMRAP Burpees
5: Rest