Not for time do 5 rounds of:
Then do reverse ladder of 10-9-8…3-2-1 of:
Results: For the pulls and squats got up to 55kg for the final 2 rounds. For the metcon, took around 9:34.
Not for time do 5 rounds of:
Results: Nothing special.
Every 3 minutes do:
Then do 3 rounds for time of:
Results: Dips and Pushups were a good combo…. had to break the last round of pushups because my arms were so tired. For the metcon… a really hard 19:32.
Practice the following by doing 4 Rounds of :
Then do 4 rounds of the following:
Then for time do 21-18-15-12-9-6-3 of the following. Between each round do 3 x Chest to Bar Pullups.
Results: For Presses did 5 x 30kg, 5 x 40kg then 1-1-1-1 x 60kg. For the Back Squat did 5 x 30kg, 5 x 40kg, 5 x 60kg, then 3-3-3 @ 85kg. The AMRAP took 18:37.
Part A: 5 minute AMRAP of:
Part B: 5 minute AMRAP of:
Part C: 5 minute AMRAP of:
Part D: 5 minute AMRAP of:
Results: Part A – 3+15 BS +7 RL, Part B – 3+100m, Part C – 4 rounds+10 Pushups, Part D – 5 rounds