For time do:
Since I did this out in the woods, distances are approximate. Did box jumps where I found some logs to jump on. I keep a 20-30kg rock in the woods, which I used for the walking lunges.
Results: 37:51 HR max = 174 / ave = 154
For time Row 5k. Try and maintain a steady stroke rate throughout.
Result: 22:07. Kept the stroke rate around 28 – 31. HR ave= 146 / max= 169
Every minute on the minute, perform two 9 minute rounds of following rep scheme 5-4-3-2-1-2-3-4-5.
Rest 2 minutes between rounds.
Then do Cindy… AMRAP in 20 minutes of:
Results: Both Pullups and Dips @ 15kg. Cindy; 14 rounds plus 5 Pullups, 10 Pushups and 5 Squats (Totals: 75 Pullups, 150 Pushups, 215 Squats). HR max = 164 / ave = 151…interesting that without kipping pullups heart rate can’t get very high (waiting for arms to recover).
Do four, six minute rounds as follows:
Round 1:
Round 2:
Round 3:
Round 4:
Results: First 500m in 1:41, second in 1:55.
Not for time, do 5 Wall Walks. At the top, hold belly to wall for a count of 10 seconds (one-one-thousand, two-one-thousand, etc.):
Every 2 minutes on the minute for 8 rounds do:
Then AMRAP in 16 minutes of:
Results: Fro the cleans and presses used the following wights: 43, 45, 45, 45, 48, 48, 48. For the last two sets, I had to do some push presses for the last couple of reps to get the bar up. For the AMRAP did 9 rounds plus 9 Squats and 7 Dips.