This was the WOD from last Thursday.
Not for time do 6 rounds of Push Press with the following rep scheme, increase weight per round:
Try to get to a heavy 1 rep max.
Then do AMRAP in 6 minutes of:
Results: For the Push Press, ended with 1 rep @ 155lbs/70kg. For the AMRAP, used 115lbs/52kg and did 8 rounds plus 1 push press.
Do 3 sets of each of the following muscle up progressions (do 3 sets of the first, then 3 of the second, then 3 of the third). Rest as needed between sets and exercises.
EMOM for 10 minutes do (5 rounds of each):
Then for time:
Results: For the back squats worked up to 75lbs/80kg, then used this weight for the 5×5 rounds. Row in 3:45.
Not for time do 7 rounds of:
Increase weight each round.
Then in 2 minutes do max points of shoulder to overhead. Use weight that is 65% of 3 rep max.
Results: Got up to 3 x 135lbs. For the AMRAP made 140 points (110 Strict Press + 30 Push Press) @ 85lbs.
Not for time do 5 rounds of:
Then for time do 100 Wall Balls @ 9kg
Results: Increased bench press weight up to around 80kg/160lbs (not sure anymore). For the Pullups used some chains but don’t know what they weighed… guessing around 10kg total. Wallballs done in 6:52.
Not for time do 5 rounds of
5 x Overhead Squats, increase weight every set
Then do AMRAP in 3 minutes of:
Rest 3 minutes then do AMRAP in 3 minutes of:
Rest 3 minutes then do AMRAP in 3 minutes of:
Results: For the OHS do 20kg, 25kg, 30kg, 35kg, 37.5kg. AMRAPs 3 sets plus 5 pullups, / 3 sets / 2 sets plus 5 pullups and 10 pushups.