3 rounds of
Every 2 minutes for 12 minutes (6 rounds) to work up to a heavy
Then AMRAP in 10 minutes
Atlas Lunge is forward lunge left, forwad lunge right, squat.
Finisher, for time
Results: Hip Thrusts 135-155-170-185-205-220lbs/100kg. Metcon 7 rounds. Row 8:18.
Accumulate 60 seconds
EMOM for 10 minutes
5 rounds of
Same as TRX or Ring Rows just with a bar. Set the bar at the same hight used for Bench Press. Work on full ROM… chest touching bar.
For time
Results: Broke the Tuck into 15 second blocks. For the bar rows kept feet on floor, knees slightly bent. Metcon 11:59.
4 rounds of
Then 10 rounds of
Then AMRAP in 15 minutes
Finisher…. Bike Intervals
Results: Started with 165lbs/75kg with the Bench Press but could only manage 5 reps in round 8, so dropped to 135/66kg(70% of 1RM) for the last 2 rounds. Metcon 7 rounds plus 4 reps.
5 rounds
Then 3 rounds of
Then AMRAP in 12 minutes of
Results: Used 195lbs for the Back Squats. Lunges were hard, as expected. Metcon 7 rounds.
4 rounds of
Every 3 minutes for 9 minutes
EMOM for 14 minutes alternating
Results: Used 275lbs/125kg for the Deadlift. First time really doing Landmines as part of a WOD. Really worked out well, need to include more of it :-).