Not for time do 3 rounds of the folloeing @ 30kg/65lb, work on mobility for 1-2 minutes between rounds:
Then every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted (CF Invictus workout):
Results: Chose to stick to 110lb/50kg for all rounds instead of increasing weight per round. Good workout, really hard on the forearms since my rowing machine has only one setting, 10.
Every 3 minutes for 15 minutes do
Then do AMRAP in 15 minutes of
Results: For the bench press die 115/135/155/185/195lb. For the AMRAP 5 rounds plus 9 reps.
Every 3 minutes for 12 minutes (4 sets)
Then do three sets for max reps (inspired again by CF Invictus):
Results: For the metcon, total reps – 49 (HSPU – 6, 5, 4, Pullups – 10, 9, 6, Front Squats – 4, 3, 2)
Every 3 minutes for 12 minutes do the following increasing weight per round.
Then not for time spend do 3 rounds of the following increase weight per round to work up to the working weight for the next round.
Then for time do 15-12-9 of
Results: For the split squats warmed up with empty bar then 65lb, then used 95lb, 105, 110, 115 for the working sets. For the metcon finished in 9:47.
The scaling is not exactly the same as the one on the Games site, used full pullups here instead of jumping pullups and lighter weights for the snatch and OHS.
Prior to 8:00, complete 3 rounds of:
Then, 3 rounds of:
Prior to 12:00, complete 3 rounds of
Prior to 16:00, complete 3 rounds of:
Prior to 20:00, complete 3 rounds of
Prior to 24:00, complete 3 rounds of:
Results: Finshed after 12 minutes with 93 reps total.