Short workout because I spent about 15 minutes working on Handstand drills I saw on YouTube.
EMOM for 10 minutes
Then AMRAP in 3 minutes of
Rest 3 minutes, then AMRAP in 3 minutes
Rest 3 minutes, then AMRAP in 3 minutes
Results: Used 95lbs for the Press. Metcon 26-26-22 reps Atomic Pushups.
E2MOM for 12 minutes (5 rounds)
Then 3 rounds, resting 2 minutes between rounds
Then 2 rounds resting as needed
Results: Done
5 rounds of
6 sets, increasing weight per set
Then EMOM for 5 minutes
Then for time opposite ladders of (‘Twenty One’ Benchmark WOD)
Results: Bench Press 135-155-165-170-175-185lbs (new 5RM). Way underestimated the time for the metcon… I guess if I’d have thought about it it comes to 200 reps of each! Metcon 21:51.
Take 5 rounds to work up to a heavy complex of
Then AMRAP in 15 minutes of
Results: Complex 95-105-115-120-125lbs. Metcon 7 rounds even (pushed hard the last round).
Still focused on getting a strict bar muscle up so before going on a hike today thought I would throw in some extra pullup work.
Accumulate 2 minutes of breaking as needed or after you lose balance…
Then 5 rounds of
Then 5 rounds of
For this, do an L-Sit Pullup, at the bottom of the rep do the flutter kicks, another pullup, etc.
Then EMOM for 5 minutes
Results: Frog Stands – quite happy I was able to get in 4 x 20 seconds unbroken over the 2 minutes and had to only stop due to fatigue, not from losing balance. Chest to Bar Pullups – Was hitting the top half of my Pecs so not bad, focus on pulling elbows back at the top. Otherwise the rest was uneventful.