EMOM for 15 minutes, do one exercise per minute (5 rounds)
Then Tabata (8 rounds, 20 second work-10 second rest) of
Then another Tabata
Results:
Every 2 minutes for 8 minutes
Then every 2 minutes for 8 minutes
Then AMRAP in 15 minutes
Results: Strict Press 95-105-110-115. Push Press 115- 120-125-130. 4 rounds plus 400m.
Start with 3 rounds of
Then do 3 rounds of
1.1.1 Clusters
Over all 6 rounds, keep increasing weight to work up to a slightly higher weight than needed for the next round.
Then for time
Results: For the clusters ended up with 115lbs. For the metcon finished in 13:25.
E3MOM for 12 minutes (4 rounds)
Then do the following, each time you need to rest do 3 x Deadlifts @ 210lbs/95kg
Then do the following, each time you need to rest do 3 x Handstand Pushups.
Results: For the Pushups – 9:38. Kettlebell Swings – 6:27.
Not for time do the following ladders. This is a modified version of a crossfit.com WOD, but they didn’t specify how to do it so I did it as a triplet, all three exercises per round. You could also do it as three singlets, do all reps of one before moving to the next. Increase weight per round. Rest as needed.
Results: Bench Press 135-155-185-205(only 1 rep)-195-205-210lbs. Turkish Getups 12-14-16-18-20-21-24kg. Rested 30 – 60 seconds between exercises, 1-2 minutes between rounds.