Every 2 minutes on the minute do Back Squats as follows:
5-5-5-5-5 @ 80kg
Then for time complete:
Results: 16:15. The original workout also had Toes to Bar as a the second set, but I forgot to do it when I was working out so if you are up to an extra challenge add them into the mix. Be warned, as written it was already really hard.
Saturday workout I ended up doing because only 6 people showed up to the workout.
Part A: Row 1000m
Part B: AMRAP in 8 minutes:
Part C: AMRAP in 8 minutes:
Part D: AMRAP in 8 minutes:
Results: I tested before everyone arrived and didn’t count the rounds I did but seemed like a good workout. Also only did 500m for Part A as my warm up in 1:46, then Part B and Part C. Ran out of time for part D since people started to show up :-).
Not for time, Push Press:
Then AMRAP in 12 minutes
Results: 4 rounds plus 12 Pullups, 9 Dips and 5 Pistols.
AMRAP in 15 minutes of:
Results: 3 Rounds plus 4 Bench Press. Did complete frist round unbroken. After that, borke bench into sets of 3s and 2s, T2B into 5s and RRs remained unbroken for each round.
For time complete 5 rounds of the following within a 16 minute time cap:
Results: 23:02. Forgot about the cap and kept going. Was worth it since it is a really good workout.