5 rounds of
- 5 x Hip Thrusts (increase weight per round)
- 8 x Russian Twists @ 14kg
AMRAP in 12 minutes
- 3 x Deadlift @ 240lbs/110kg
- 2 x Burpees
- 3 x Deadlift
- 4 x Burpees
- 3 x Deadlift
- 6 x Burpees
- etc.
Results: Hip Thrusts 135-170-185-205-220lbs/100kg. Metcon 8 rounds plus 9 reps.
PM, 8.10.24: Hip Thrusts 70/90/100/110/120kg. Metcon: DL @100kg, 7 rounds plus 10 reps.
Yesterday created my own WOD – works like 12 days of x-mas: 1 – 1/2 – 1/2/3 – 1/2/3/4 – etc
For time
1 – bar muscle up
2 – dips (at top of bar)
3 – HSPU
4 – goblet lunges per leg @20kg
5 – cleans @45kg
6 – shoulder to overhead @45kg
7 – goblet squat @20kg
8 – BJ
9 – T2B
10 – Bar rollouts
27:23 min.
Lokks good… It’s been awhile since I did a long chipper like that… maybe give it a shot this week sometime.