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.
Then EMOM for 10 minutes
Then for time do 21-18-15-12-9-6-3 of
Not for time
Results: For the first part worked up to 65lbs. Metcon in 14:11, Overhead Squats were not as hard as I thought they would be… did the first round of 21 unbroken. Next time need to go heavier. I remember the day when one empty bar OHS was impossible!
Taken from CF Invictus’ Get a Grip partner WOD.
For time do 50 rounds of the following complex
Every time you put the bar down (longer than a touch and go), run 400m.
Results: 34:29. Broke it for the most part into 5 rounds between runs (7-5-5-5-5-5-5-5-4-4), so came to around 3600m total run.
Four sets of
Then 3 rounds for time of
Results: Split Squats 65-75-95-110. Metcon in 6:48.