Not for time do 5 rounds of
Increase weight per round.
Then for time do Karen, but instead of wall balls do Sandbag thrusters (just because I have neither a ball nor a wall)…
Results: Weights for the split squats were 65/80/95/115/125lb(56kg). Finished Karen in 9:28.
Every 2 minues for 10 minutes do
Then do 5 rounds for time of
Results: For the metcon 9:37
For time do 10 rounds of:
Results: Finished in 18:57.
For quality take 8 minutes for each of the three (24 minutes)
Then for time:
Results: Wanted to run but it was too cold (-16C air temp/-27C with the wind) so decided to stay indoors and row instead. L-Sit 90 seconds, Supermans 3 min, L-Hang 90 sec. Row 29:35.
For time (time cap of 20 minutes) do:
Results: My dumbbell only goes to 21kg so had to use that. Finished in 19:55. The Box I used for the box jump overs is shown below…
