For time do a reverse ladder of:
Results: Not having worked out much in the last two weeks, I had a lot of issues with the first round of double unders… so the whole thing took 12.07.
For time do 21-18-15-12-9-6-3 of:
Results: 17:32 (Ave HR 169 / Max HR 190!!). If you consider my max heart rate is 208 – 0.7 (50) = 172, I exceeded it by 18 bpm. In 2014 for the same workout, but not RX I did it in 19:45.
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.
Do three rounds of the following, concentrate on form:
Then for time do 21-15-9 of:
Then EMOM for 10 minutes do:
Results: Did the AMRAP in 5:25.
The original workout, if done as prescribed, would have only lasted 4 minutes since I cannot manage the second round weight. Also since I wanted a decent workout for Sunday, I modified the workout to be 3 sets at the lowest Rx weight. After the first 4 minutes I recorded my score then just continued to complete the 3 sets for time.
Results: After 4 minutes, 82 reps. For the complete 3 sets – 18:06.