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.
6 rounds of
Then EMOM for 12 minutes
Then a finisher for time
Results: Done as shown. Heavier on the Kettlebells would have been better but only have one of each the heavier KBs. Finisher 4:25.
Take 6 rounds to work up to a heavy
6 x Front Squats
Then 2 rounds of
12 x Front Squats @ 65% of above 6RM
Then AMRAP in 12 minutes
Results: Got up to 175lbs/80kg with the Front Squats. Part 2 with 115lbs/52kg. Metcon 8 rounds plus 12 reps.