Not for time do Bench Presses in the following format. Rest 2 minutes between sets.
AMRAP in 7 minutes
Then 4 minute (8 rounds) of 20/10 TABATA of alternating
Results: AMRAP – 6 rounds plus 7 deadlifts.
Perform 3 rounds of the following, rest as needed between rounds:
For time peroform 3 rounds:
Results: I forgot to write it down.
Taken from Atomic CF Monkey Monkey!
Every two minutes for 5 rounds (10 minutes)
5 x Strict Press @ 50kg
For time complete 15-12-9 of:
Results: 10:14
A. Every 2 minutes, for 10 minutes (5 sets):
B. Every 3 minutes, for 15 minutes (5 sets):
C. Three sets of the following:
Results: The format was taken from CF Invictus with some slight modifications. Part C can also be done resting 45 seconds between sets but I forgot and just did all three rounds in a row. Part C took 5 minutes, but time is not very important in this one. Don’t underestimate the Lunges… holding so much weight in each hand for 20 reps kills your upper body and your forearms.
The Rx WOD was AMRAP in 8 minutes of:
The Rx Weight was 185 lbs, but since my 1RM is 68kg (155lbs) chose to use 115lbs (53kg).
Result: 166 reps. (up to the round of 15 handstands and 6 cleans)