A. Overhead Squats
5-5-5 @ 35kg
Then
B. Complete as many rounds as possible in 12 minutes of:
Then
C. EMOM for 5 minutes hold L-Sit for 15 seconds
Result: For part B, ended up with 6 rounds (I think, may have been 7). It might have been better to replace the deadlifts with 24 – 28kg sumo deadlift highpulls with a kettlebell to get a more intense metcon out of it.
Perform 4 rounds of:
Alternating 1 minute work and 1 minute rest perform 8 rounds for max reps Burpees. So perform both exercises for the first minute, rest for the second minute, repeat for 8 rounds.
Results: Pleasantly surprised at how well the dips and pullups went. Completed full rounds of each. In part 2 completd 81 Burpees. Could really feel the abs working on around the 5th toes to bar set, had to make two tries to get the very last T2B rep in.
Taken from CF Invictus…
A.
Three sets of:
Bench Press x 6-8 reps @ 70kg
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps
Rest 2-3 minutes
B.
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Wall Ball Shots x 20 reps
Pull-Ups x Max Reps
Results: For the Part B. I wasn’t exactly counting, but it came to around 7-10 reps per round so a total of around 30 pullups. First round started with strict, then switched to kipping.
First part is copied from a CF Invictus WOD.
Then do an AMRAP in 8 minutes of
Result: Handstand Pushups – 14/10/8, Metcon: 8 rounds + 5 (total reps: 45 PP, 40 B). Probably should go higher on the deadlifts since I felt I could have done more per round, but then that is all the weight I have at home.
Perform AMRAP in 20 minutes of:
Result: 4 very hard rounds.