Not for time do 5 rounds of:
Then for time do both ascending (1-2-3-4-5-6-7-8) and descending (8-7-6-5-4-3-2-1) ladders of:
Results: Rows and Lunges 5;20. Push Press and TRX took 4:05.
Based on the CFI workout from October 22.
Round 1: Complete as many rounds and reps as possible in 7 minutes of:
Rest 7 minutes
Round 2: Then complete as many rounds and reps as possible in 7 minutes of:
Rest 7 minutes
Round 3: Then complete as many rounds and reps as possible in 7 minutes of:
Results: Really good format, all three were hard but with the long rest you could recover between. Round 1:3 sets plus 8 Burpees, Round 2:3 sets plus 40 DUs and 19 PUs, Round 3: 4 sets + 12 KB Swings.
Not for time, complete 5 rounds of:
Then do an AMRAP in 8 minutes of:
Finally, not for time do 3 rounds of:
Results: AMRAP – 3 rounds plus 20 KB Swings and 6 Pullups
Part A: Take 15 minutes and practice kipping Toes to Bar.
Part B: Every 4 minutes for 4 sets (16 minutes):
Part C: EMOM for 20 minutes (another CFI workout).
Results: Part A – Finally got the kipping T2B down. Was able to do 10 unbroken without pausing between. Still a bit inefficient with the kip, since it is still a big movement, but at least now they are quick. Part B – 5 x 50kg, 5 x 52.5kg, 3 x 55kg, 3 x 55kg and total 37 (8-10-8-11) pullups. Part C – Distances rowed – 150,149,137,157,150,150,151,150,140,147 – 1’481m total.
First start with heavy Weighted Pullups, rest as needed between sets. Start from full dead hang (count one-onethousand, two-onethousand) before pulling.
AMRAP in 15 minutes of:
Results: For the AMRAP 2 rounds plus 20 KB Swings, 15 Man Makers.