E3MOM for 12 minutes (4 rounds)
Then do the following, each time you need to rest do 3 x Deadlifts @ 210lbs/95kg
Then do the following, each time you need to rest do 3 x Handstand Pushups.
Results: For the Pushups – 9:38. Kettlebell Swings – 6:27.
Not for time do the following ladders. This is a modified version of a crossfit.com WOD, but they didn’t specify how to do it so I did it as a triplet, all three exercises per round. You could also do it as three singlets, do all reps of one before moving to the next. Increase weight per round. Rest as needed.
Results: Bench Press 135-155-185-205(only 1 rep)-195-205-210lbs. Turkish Getups 12-14-16-18-20-21-24kg. Rested 30 – 60 seconds between exercises, 1-2 minutes between rounds.
Was looking for Back Squats and Double Unders and found this WOD from CF Invictus on June 25.
E2MOM for 16 minutes (8 rounds) do Back Squats
Then AMRAP in 12 minutes of
Results: Back Squat 115-135-155-185-205-225-235-240lbs. 4 rounds plus 59 reps.
Redoing the Bear Complex again. Last time was almost exactly one year ago, July 24, 2017 and my best was 110lbs/50kg.
Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (in other words, not putting the bar down until all 7 sets are done).
7 sets of the following series of movements:
Cash out: Row 1000m
Results: 65-95-110-115-120(3). Finally got 115lbs, even if I did stop for an extra breath or two at the bottom of the set. Row in 4:40.
E2MOM for 16 minutes
3 x Hang Squat Clean
Then AMRAP in 12 minutes
Results: For the Squat Cleans 95-105-115-125-130-135-140-145(only 2 reps). Metcon 3 rounds plus 21 reps.