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.
For time
Results: 28:42. Rx uses weights at 135-85-65lbs and Overhead Squats instead of Reverse Lunges.
Take 15 minute and work up to a heavy
Then 3 rounds of
AMRAP in 6 minutes of
Rest 3 minutes then
AMRAP in 6 minutes of
Results: Got up to 205lbs for the Back Squat. Hip Thrusts @185lbs. Metcon 5 rounds plus 7 reps and 5 rounds plus 8 reps.
Every 3 minutes for 18 minutes
Then every 2 minutes for 6 minutes
Then taken from Street Parking Daily WOD from 5. January.
For total reps, AMRAP in 3 minutes of
Rest 1 minute then repeat for a total of 5 rounds. Score is total reps over all 5 rounds.
Results: Used 165lbs for the Bench Press. Metcon 49-49-49-46-44 reps (10 rounds plus 37 reps).
For quality
Then 10 rounds of
Then AMRAP in 12 minutes
Results: Russian Pushups were good (see below). May need to work on increasing volume next time. Bench Press 145lbs. Metcon 5 rounds plus 24 reps.