6 rounds of
Then AMRAP 15 of
Results: Used 170lbs/77kg for the Back Squats. Held Sandbag in Front Rack. Metcon 3 rounds plus 20 reps.
3 rounds of
Then Death by Pullups… every 2 minutes until failure
Then Death by Dips… every 2 minutes until failure
Results: Used 140lbs/64kg for the Bench Press. Did the Bent Rows with 24kg for the first round, 32kg for rounds 2 and 3. Metcon 5 rounds plus 6 reps and 5 rounds plus 12 reps. Perfect combos… finished bike and rower in around 40-50 seconds each round. Luckily my bike and rower are right next to my Pullup bar. If they are farther away try subbing with 200m run or 75 double unders.
Bar Muscle Up Progressions
Then for time
Immediately followed by 5 rounds of
Immediately followed by
Results: Metcon 13:57
3 rounds of
Then a shortened version of a Wodwell CF WOD from December last year.
3 rounds for time (Rx is 5)…
Results: Used 135lbs for the Bench. Metcon 16:59.
Started by attempting Ring Muscle Ups in Par Cours and was successful so continued and accumulated
Then for time
Then EMOM for 5 minutes
Results: Metcon 26:06.