6 rounds of
Then AMRAP in 15 minutes of
Results: Deadlift 155-185-205-225-240-255lbs (warmed up with 6-10 reps at 95 and 135lbs). L-Sit went well, started at 10 second holds before breaking then dropped to 5 seconds. AMRAP – 5 rounds plus 44 reps (1 HSPU from 6 rounds).
Four sets of:
AMRAP in 20 minutes of
Results: Back Squats 95-135-165-185lbs all at 6 reps. Metcon 2 rounds plus 500m row, 24 Thrusters.
Take 20 Minutes and work up to a heavy
Then AMRAP in 10 minutes
Results: Deadlift ended with 290lbs/132kg with rep scheme 5-5-4-4-3-2-1-1. Metcon 6 rounds plus 10 reps (should have gone heavier on the deadlifts).
Wanted to run but the roads are covered in ice outside so decided to stay inside.
AMRAP in 20 minutes
Row for calories
Results: 109.8 calories (2.3 miles/3.7km)
Five sets of
Then AMRAP in 7 minutes of
Then EMOM for 12 minutes rotate through each station (3 rounds of each).
Results: Power Cleans 95-115-125-130-135 (used strict press for the first two three rounds then push press for the rest). AMRAP 6 rounds plus 3 reps