5 rounds to work up to a heavy
Then 3 rounds of
Then AMRAP in 12 minutes of
Finisher, 3 rounds of
Results: Bench got up to 170lbs (135-155-165-170-170). Max reps 14-8-6 @ 135lbs. Metcon 4 rounds plus 10 reps.
2 rounds of max unbroken (rest 2 minutes between rounds)
Then 2 rounds of max unbroken (rest 2 minutes between rounds)
Then for time 5 rounds of
Results: Front Squats 5RM is 190lbs so used 165lbs…10 and 10 Reps. Strict Press 5RM around 125lbs so used 105lbs…10 and 8 Reps. Metcon 10:29.
Every 2 minutes for 12 minutes
Then EMOM for 10 minutes alternate between
Then, inspired by the Dutch Throwdown 2022 Buddy Edition, 21-15-9 of
Results: Front Squat 190lbs. Kettlebells did 6 reps for first 3 rounds, 8 for last two. Metcon 7:05. Expected to take closer to 10-12 minutes…maybe at the full 35kg?
Accumulate 60 seconds
EMOM for 10 minutes
5 rounds of
Same as TRX or Ring Rows just with a bar. Set the bar at the same hight used for Bench Press. Work on full ROM… chest touching bar.
For time
Results: Broke the Tuck into 15 second blocks. For the bar rows kept feet on floor, knees slightly bent. Metcon 11:59.
For time
Results: 28:42. Rx uses weights at 135-85-65lbs and Overhead Squats instead of Reverse Lunges.