EMOM 2 minutes for 20 minutes
Then 4 rounds of
Then AMRAP in 8 minutes
Results: Metcon 5 rounds and 5 Cleans plus 230m Row.
3 rounds for time
Results: 22:11.
7 rounds to work up to a heavy 1RM
Then every 90 seconds for 15 minutes, using a single Kettlebell, do all movements with one arm then switch to the other arm
Results: Back Squats 135-165-185-205-225-235-245lbs/110kg (old 1 RM wass 118kg but this is good enough for now). Metcon took about 1 minute per round so have 30 seconds rest.
CF New England’s “Outkast” WOD, for time
Then as finsher, one 4 minute, 20/10 Tabatta alternating between (4 sets of each)
Results: Metcon 13:00.
3 rounds of
Then 10 rounds for time
Results: Took some time warming up for the deadlifts since I don’t do them so often. 45 second handstand hold felt like a long time, only could manage 30 seconds at the end. Metcon 19:52.