5 rounds and work up to a heavy
Then 2 rounds of
Then 4 rounds for time of
Results: 135-185-205-225-235lbs/107kg. Used 205lbs/93kg for part 2. Metcon 7:47 using a Sandbag.
4 rounds increasing weight each round if possible
Then @ max weight from above, 2 rounds of
Then for max reps, EMOM for 16 minutes rotate through the following movements (4 rounds of each)
Results: Overhead Press 43-48-50-52kg. Used 52kg for the Push Press. Metcon 65-63-51-46 reps.
3 round of
For the Split Squats, put both front foot and back foot on 20kg plates, bring knee to floor.
5 rounds for time
Results: Metcon 14:16
3 rounds of
4 rounds to work up to a heavy (heavier than last time)
Then AMRAP in 15 minutes of
Results: Got up to a very, very hard 52kg with the Split Squat. Metcon 4 rounds plus 10 calories.
Inspired by wodwellcf’s Tsakos WOD….
AMRAP in 25 minutes
Buy in
Then in remaining time, AMAP of
Results: 7 rounds plus 7 reps. 2k Row in around minutes.