Pistols
5-5-5
Cindy. Perform AMRAP in 20 minutes of:
Result: Pistols with heel on 10kg plate and 2.5kg counter weight. Were very stable. Cindy – 16 rounds, all with strict pullups (80 pullups, 160 pushups, 240 squats).
Perform AMRAP in 12 minutes of:
Result: 10 rounds
Row 3000 meters
Rest 3 minutes
Row for one 8 x 20/10 tabata
Result: Finished 3000 meters in 12:45 maintaining a steady 4:15 per km / 28-30 strokes per minute. Rower damper was set to 10. For the tabata set the rower damper to 8 and completed 56 calories in the 4 minutes.
Back Squats
5-5-5-5-5 @ 70kg
For time complete the following:
Bench Press
5-5-5-5-5 @ 73kg
For time perform the following:
Result: For the METCON it took – 8:15