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.
Three rounds for time
Results: Great start to the week… 31 minutes (30:59.8).
Not for time do 5 rounds of
Then 6 rounds for time of
Results: Bench press 115/135/155/185/195lbs. For the metcon a very hard 12:11.
Not for time do 5 rounds of (CF Invictus Strength workout)
Then AMRAP in 7 minutes of
Results: For the S2OH was able to get up to 145lbs, the last two rounds were all push press. For the metcon 3 rounds plus 35 reps.Turned out shorter than I planned because I did the metcon wrong. I originally planned to do 7 rounds for time, instead I did what is shown above. Was still a good workout.