EMOM for 8 minutes (4 rounds of each) do
For time do
Results: Bench Press – 95-115-140-165. Metcon 13:19.
Every 2 minutes for 10 minutes, increasing weight per round
Then with the final weight from the last round, for time
Results: Hanging Cleans 65-80-95-105-115lbs/52kg. Power Cleans @ 115lbs, 14:27.
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!
Taken from CF Invictus WOD from November 2.
Take 15-20 minutes to work up to a heavy
Then 5 rounds for time
Results: For the deadlifts got up to 255lbs. For the metcon 17:55.
Not for time do 5 rounds of
Then for max Atomic Pushups, against a 5 minute running clock do
Repeat for 3 rounds resting 3 minutes between rounds.
Results: For the AMRAP 35-29-28 TRX APUs.