First warm up with Annie – for time do 50-40-30-20-10 of:
Then do an AMRAP in 15 minutes of:
Results: Annie – 8:36. AMRAP – 5 rounds exactly Max HR 171 / Ave HR 161.
Every 3 minutes do 3 rounds of:
AMRAP in 10 minutes of:
Results: Clusters worked surprisingly well … even on video 🙂 AMRAP – 3 rounds exactly.
Every two minutes complete 5 rounds of:
Then do AMRAP in 15 minutes of:
Results: For the OHS, worked up to the 30kg with pvc, 5 x 10kg, 5 x 20kg. Included mobility work between each round. AMRAP exactly 9 rounds.
EMOM for 10 minutes perform the following:
Then do 200 Double Unders immediately followed by AMRAP in 9 minutes of:
Results: For the EMOM I was only able to do 5 unbroken pullups for the first two rounds. Could only do 4 reps in rounds 4 and 5 before the minute ran out. Need to work on that… Dips were OK but ROM felt limited after the workout on Sunday (shoulders were very tight).
For the AMRAP – 8 rounds plus 1 Deadlift… interesting issue with the AMRAP and breathing during the deadlift since after the DUs and then Burpees every round it is hard to hold your breath for each of the 5 lifts.
Part 1: Work on kipping Toes to Bar.
Part 2: Then do 5 rounds of the following:
Part 3: Do Simple Syrup and Lime from Atomic Crossfit which is 4 rounds for time of
Results: For part 3 – 15:55. Broke the first three rounds of push press into sets of 5, did the last round unbroken. Completed all rows right around 2min.