For time:
Immediately followed by 5 rounds of
Immediately followed by
Immediately followed by 5 rounds of
Immediately followed by
Results: 33:28
Every 2 minutes for 12 minutes
Then for time 10-9-8-7-6-5-4-3-2-1 of
Then for time 1-2-3-4-5-6-7-8-9-10
Results: Presses 95-110-125-110-125-140lbs. Metcons – 9:42 and 7:35.
For time (Murph Hero WOD)
Partition the Pullups, Pushups and Squats as desired. For example 20 rounds of
Results: Partitioned as shown. 38:07. First 1600m 7:32, second 8:28.
Take 10 minutes and work on Handstands.
Then every 2 minutes for 12 minutes
Work up to a heavy triple.
AMRAP in 13 minutes of
Results: OHS 65-75-80-85-95-95. Metcon 4 rounds plus 10 reps.
Take 15 minutes for handstand practice (getting to be a routine).
Then 2 rounds
Then 21-15-9 of
Rest 2 minutes then 21-15-9 of
Results: Handstands continue to improve. Used 14kg then 16kg for the TGUs. Metcon 1 – 4:59. Metcon 2 – 5:19.