EMOM for 10 minutes alternate the following (5 rounds on each leg)
Then the Randy Moss WOD from Atomic Crossfit…
AMRAP in 8 minutes of
Rest 5 minutes then AMRAP in 8 minutes of
Results: Metcon 6 rounds and 5 rounds plus 19 reps.
5 rounds of
Then for time 21-15-9 of (Inspirrd by 2021 Rogue Invitational Workout 5)
Results: Used 13kg (10kg vest plus 3kg med ball) for the Pullups and kept it to sets of 3. Did sets of 5 for the HSPU. I don’t know if Burpee T2B is a thing but I think it worked out really well. Metcon 11:18.
Every 2 minutes for 10 minutes, work up to a heavy
Then EMOM until failure
EMOM for 10 minutes
Results: Strict Press 95-115-125-135-140lbs. For the second part, used 75lbs and got in 3 rounds. Muscle Ups were not pretty, still need to work on form.
Every 2 minutes for 10 minutes, work up to a heavy
Then a full body interval workout from heatherblackfit Instagram.
Using a single dumbbell, 4 rounds of 30 seconds work / 10 seconds rest…
Results: For the Front Squat got up to 200lbs (new 3RM!). Used a 16kg Dumbbell for the intervals and was questioning the choice of 16kg after the second round but finished anyway. Only 8 reps of Russian Twists in last round.
EMOM for 20 minutes
Then AMRAP in 12 minutes
Results: Used a 10kg weight vest for the pullups and pushups. Metcon 3 rounds plus 10 cal.