6 rounds of Back Squats, resting 2-3 minutes per round
Then for total calorie one 8 round 20/10 Tabata of
Results: Back Squats 170-195-215-195-215-230lbs. 20 calories.
For time (Murph Hero WOD)
Partition the Pullups, Pushups and Squats as desired. For example 20 rounds of
Results: Partitioned as shown. 38:07. First 1600m 7:32, second 8:28.
Take 10 minutes and work on Handstands.
Then every 2 minutes for 12 minutes
Work up to a heavy triple.
AMRAP in 13 minutes of
Results: OHS 65-75-80-85-95-95. Metcon 4 rounds plus 10 reps.
5 rounds of
For time 27-21-15-9 of
Results: Presses 95-115-125-130-135lbs. Metcon 15:15 (brutal).
Every 2 minutes for 18 minutes
Then for time
Results: Deadlifts – 185-205-225-255-275-285-3 x 295lbs. Row 16:16.