For time do one round of:
Results: This is the modified version I used, the RX version included heavier weights. Great workout, really hard. Finished in 24:58. Did the run in under 7 minutes, probably around 6:45.
Worked on my ring muscle up progressions… false grip hang, ring pullups, ring kipping.
AMRAP in 20 minutes of:
Results: Had to quit after 6 rounds plus 4 muscle ups, 7 HSPU and 3 Snatches because I tore my skin on my right hand doing muscle ups. I think it was at the 15 minute mark. Second time this has happened here :-(. First time was about a week ago where I tore a piece of my palm doing muscle ups. Must be something with the new bars.
Not for time do 4 sets of
Then for time do 21-18-15-12-9-6-3 of
Results: Metcon part took longer than I thought it would … 19:05, mostly on the toes to bar.
Every 2 minutes for 10 minutes do:
Then do AMRAP in 16 minutes of:
Results: Since the new gym in the apartments doesn’t have a Dip station, did dips on a bench with my feet on a large medicine ball and a 16kg weight in my lap. Did plyo pushups with one hand on a small medicine ball and alternated back and forth switching which hand was on the ball (like on the Bozu). For the AMRAP did 9 rounds plus 25 Double Unders.
Not for time do one round of core work:
Then do AMRAP in 12 minutes of:
Results: TGU used 35lbs/16kg for the first three rounds and then 40lbs/18kg for the fourth and fifth rounds. For the AMRAP did exactly 5 rounds.