Every 2 minutes for 10 minutes (5 rounds) do
Then using the final weight from the first part, EMOM for 10 minutes
Then every 2 minutes for 6 minutes (3 rounds)
Results: For the back squats, the final weight I used was 200lbs.
Every 3 minutes for 5 minutes
Then AMRAP in 12 minutes
Results: Didn’t write down the weight I used for Bench Presses. V-Ups went really well. For the metcon 4 rounds plus 5 reps.
Not for time 5 sets of
AMRAP in 7 minutes
Then AMRAP in 7 minutes
Results: Push Press 5 x 95/5 x 115/5 x 130/3 x 135/3×145. For the metcons, part 1 – 5 rounds plus 12 reps / part 2 – 2 rounds plus 19 reps.
For form do 3 rounds of
Then EMOM for 16 minutes (8 sets of each)
Results: Happy enough with my back squat, still had some impingement in my hip flexors.
Against running 12 minute clock, for time, do the following ladders
Rest with whatever time is left in the 12 minutes, then start another 12 minute clock and do
Rest with whatever time is left in the 12 minutes, then start another 12 minute clock and do
Results: The last two rounds of 25 and 30 Burpees were really hard, I was running on empty by that point. For the first set finished in 9:20, second set 8:55, third set 11:21.