Accumulate
Then EMOM for 10 minutes
Then AMRAP in 15 minutes of
Results: Broke Muscle Ups into sets of 5. Should have gone heavier on the Dips… finished all 10 rounds no problem… next time 20kg. Metcon 2 rounds plus 85 reps.
4 rounds of
Then using two Kettlebells or Dumbbells, 3 rounds for time
Then accumulate
Results: Used 185lbs for the Back Squat. Metcon 11:42. Used one of the Kettlebells for the Pike Lifts.
The standard Lumberjack 20 calls for a 400m run instead of rowing and uses a bar for the Deadlifts and Squats. Since there are only 20 reps, going heavy on the Dumbbells :-)…
For time:
Results: 26:02
3 rounds of
4 rounds, increase weight per round
Then 2 rounds of
Then 5 rounds for time
Results: Broke the L-Sits into two sets each round. Hip Thrusts 135-155-175-185lbs, used 110lbs for the second part. Metcon 9:04.
3 rounds of
Then E3MOM for 9 minutes
Then 8 rounds for time
Results: Used 165lbs for the Front Squats… 3 second decent and hold were tough. Used 95lbs for the Reverse Lunges. Metcon 12:35.