Every 2 minutes for 12 minutes
Then EMOM for 10 minutes alternate between
Then, inspired by the Dutch Throwdown 2022 Buddy Edition, 21-15-9 of
Results: Front Squat 190lbs. Kettlebells did 6 reps for first 3 rounds, 8 for last two. Metcon 7:05. Expected to take closer to 10-12 minutes…maybe at the full 35kg?
3 rounds
3 rounds
3 rounds
Then inspired by the Dutch Throwdown 2022 Buddy Edition, for max Devil Press, 6 rounds of 1 minute work/1 minute rest (12 minutes total)
Finisher
Results: Explosive Pullups managed only 5, first hit about mid chest. Metcon 30 reps… 5 Devil Press per round.
Accumulate
4 rounds for time of
Results: Last time I did this metcon it took 21:46 (running 400m). This time 21:19.
3 rounds of
Every 2 minutes for 12 minutes (6 rounds) to work up to a heavy
Then AMRAP in 10 minutes
Atlas Lunge is forward lunge left, forwad lunge right, squat.
Finisher, for time
Results: Hip Thrusts 135-155-170-185-205-220lbs/100kg. Metcon 7 rounds. Row 8:18.
Accumulate 60 seconds
EMOM for 10 minutes
5 rounds of
Same as TRX or Ring Rows just with a bar. Set the bar at the same hight used for Bench Press. Work on full ROM… chest touching bar.
For time
Results: Broke the Tuck into 15 second blocks. For the bar rows kept feet on floor, knees slightly bent. Metcon 11:59.