E3MOM for 4 rounds (12 minutes) do:
EMOM for 16 rounds do:
Results: 62 calories rowed.
First do 3 rounds of 5 x Hanging Cleans:
Then EMOM for 5 minutes do:
3 x Hanging Cleans @ 60kg
Finally, run 5k.
Results: Almost couldn’t finish the EMOM… last rep had to almost do a full clean and even then it was a struggle.
Not for time, perform 5 rounds of:
Then every 2 minutes on the minute (E2MOM) perform 5 rounds of:
Then do AMRAP in 8 minutes of (taken from Athlete Games Qualifier WOD 3):
Results: For the Cleans I did 60kg, 65kg, 67.5kg, 70kg, 70kg (new 1RM!). For the AMRAP did 140 reps total (3 rounds plus 20 reps) which would have been 47th place in the Masters 45+ category (except I used heavier weights 😛 ). HR max = 172 / ave = 159.
Not for time do 3 rounds of:
Then
Results: No change on the pistol squats, right still much stronger than the left. Needed to raise heel, used 2.5kg counter weight.
Single Leg Deadlifts
Rest. Then for time perform 5 rounds of:
Result: AMRAP 9:05. My G2O was a Clean and Push Press. Could also substitute, snatches (bar or dumbell).