Four rounds of
Then for time do 9 rounds of the following ladder
Results: For the back squats 135-165-185-195. For the metcon 7:34.
EMOM perform a Strict Pullups ladder starting at 2 reps and adding 2 per round until you cannot complete all reps in a round.
Rest 1 minute then EMOM perform a Dip ladder starting at 4 reps and adding 4 reps per round:
Rest 1 minute then EMOM perform a V-Up ladder starting at 4 reps and adding 4 reps per round:
Rest 1 minute then EMOM perform a Air Squat ladder starting at 5 reps and adding 5 reps per round:
Then do two standard Tabatas (8 rounds, 20 sec work, 10 sec rest) resting 2 minutes between rounds of alternating
Then do one Tabata (8 rounds, 45 second work, 15 second rest) of
Results: Pullups 2-4-6-8-4, Dips 4-8-12-16-9, V-Ups 4-8-12-16-18, Air Squats 5-10-15-20-25-30-31.
Five sets of
AMRAP in 14 minutes
Results: Squat Cleans 95-115-135-140-145. AMRAP – Exactly one round… had to push hard to get that last pullup finished before the time ran out!
4 rounds
Then AMRAP in 10 minutes (Games Open Workout 14.1)
Results: 4 rounds plus 11 reps.
5 rounds of
Rest as needed between sets.
Then for time do 50-40-30-20-10 of
Results: Split Squats 65-80-95-105-110. For the metcon 13:49. All KBS unbroken, but situps were slow.