This is a modified version of the Atlas WOD posted by Streeparking on Instagram.
6 rounds for time
1 Atlas Lunge = Reverse Lung L + Reverse Lunge R + Squat with DBs/KBs on shoulders.
Results: 26:49. Used Kettlebells in Front Rack.
4 rounds of
Then for time
Results: Strict Press 96-105-115-125. Used a 24kg Kettlebell for the Rows. Metcon 16:20. Was almost an even split between the two movements, 7:30 and 8:30 respectively.
Every 2 minutes for 10 minutes
Then for time 9-6-3 of
Results: Actually started to work on Snatches but they made my rotator cuff hurt so stopped that and switched to cleans. HPC 96-115-120-125-125lbs. Used 110lbs for the Metcon – 3:03.
Take 20 minutes and work up to a heavy
Then for total time of all 6 rounds
3 rounds of
Rest 1 minute, then 3 rounds of
Results: Front Squats 185lbs. Metcon 13:58… the Rx version has a timecap of 10 minutes and Handstand Pushups for both parts, but I figured this version would make for a better workout.
4 rounds of
Then inspired by CF Invictus’ Instagram post…
Then AMRAP in 12 minutes of
Results: Metcon 4 rounds plus 23 reps