Not for time do 4 sets of
Then for time do 21-18-15-12-9-6-3 of
Results: Metcon part took longer than I thought it would … 19:05, mostly on the toes to bar.
Every 2 minutes for 10 minutes do:
Then do AMRAP in 16 minutes of:
Results: Since the new gym in the apartments doesn’t have a Dip station, did dips on a bench with my feet on a large medicine ball and a 16kg weight in my lap. Did plyo pushups with one hand on a small medicine ball and alternated back and forth switching which hand was on the ball (like on the Bozu). For the AMRAP did 9 rounds plus 25 Double Unders.
For time do 21-18-15-12-9-6-3 of:
Results: 17:32 (Ave HR 169 / Max HR 190!!). If you consider my max heart rate is 208 – 0.7 (50) = 172, I exceeded it by 18 bpm. In 2014 for the same workout, but not RX I did it in 19:45.
Spend 15 minutes working on overhead squats.
Every 2 minutes for 24 minutes (12 sets):
Cash out: 50 x Burpees for time.
Results: Working on the overhead squats, I got up to two rounds of 5 @ 30kg. For the burpees did all 50 unbroken in 2:45.
The original workout, if done as prescribed, would have only lasted 4 minutes since I cannot manage the second round weight. Also since I wanted a decent workout for Sunday, I modified the workout to be 3 sets at the lowest Rx weight. After the first 4 minutes I recorded my score then just continued to complete the 3 sets for time.
Results: After 4 minutes, 82 reps. For the complete 3 sets – 18:06.