3 rounds of
Then every 2 minutes for 20 minutes
Then AMRAP in 12 minutes of
Results: Pullups and TRX APU worked well… did all rounds unbroken until round 9, then had to break up the pullups. Metcon 3 rounds plus 10 reps
3 rounds of 40 seconds on/20 seconds off, rest 1 minute between rounds
Inspired by the Street Parking Vault Apollo WOD. Every 7 minutes for 21 minutes, score fastest round.
Results: Metcon 4:32(-5:15-5:40)
Take 15 minutes and work up to a heavy
Then for time 10-9-8-7-6-5-4-3-2-1 of
Then for time 2-4-6-8-10-8-6-4-2 of
Results: Back Squat 225lbs! Finally broke 100kg…new 3RM! Metcons 6:38 and 5:39.
The Rogue Fitenss Pump and Row Challenge… Within a time cap of 20 minutes
Score is 2k time minus 10 seconds for every Bench Press Weight.
Rest 3 minutes the every 3 minutes for 9 minutes
Then 3 sets of
Results: Challenge 5:58. (7:48 plus 11 reps). Part 2 used 5 reps. For the last part tried a couple of variations before settling on a Hollow Hold to Single Leg Pike Lift (one per leg) with my butt off the ground.
Every 2 minutes for 10 minutes
Then for time 9-6-3 of
Results: Actually started to work on Snatches but they made my rotator cuff hurt so stopped that and switched to cleans. HPC 96-115-120-125-125lbs. Used 110lbs for the Metcon – 3:03.