5 rounds
- 10 x Hip Thrusts, increase weight per round
- 8 x Strict Pullups
Then 10 rounds for time
- 20-18-16…6-4-2 x Kettlebell Swings @ 32kg
- 400m Bike
Results: Hip Thrusts… started at 43kg, ended at 70kg. Metcon 17:42.
5 rounds
Then 10 rounds for time
Results: Hip Thrusts… started at 43kg, ended at 70kg. Metcon 17:42.
EMOM for 10 minutes
Then 2 rounds
Results: Metcon 19:21.
AMRAP in 4 minutes
Rest 2 minutes then AMRAP in 4 minutes
Rest 2 minutes then AMRAP in 4 minutes
Rest 2 minutes then AMRAP in 4 minutes
Rest 2 minutes then AMRAP in 4 minutes
Results: Approximately… 1km-1km-0.85km-0.8km-0.8km (resistance 18/24).
4 rounds for time, rest minimun of 1 minute between rounds.
Results: 14:55. Started this one as every 3 minutes for 12 minutes, but in round 2 only had 15 seconds left so switched it to what is above. Last round rested a full 2 mimutes before starting the Cleans.
5 rounds
Then AMRAP in 15 minutes
Results: Deadlifts 100-110-120-130-135kg. Metcon 5 rounds plus 30 KBS and 4 T2B.