AMRAP in 12 minutes of
2 rounds of
Then, 2 rounds of
Results: Scaled the dumbbells from 22.5kg to 16kg and and the bar muscle ups to pullups. Finished exactly 4 rounds (one pass through the whole thing) for a total of 136 reps.
Not for time do 5 sets of
Increase weight each set.
Then EMOM for 9 minutes do each of the following sets. If you cannot finish all reps in a set, rest the following minute then continue the rest of the workout with the number of reps in the highest set completed. For example if you cannot finish set 7 in the minute, rest for minute 8 and do set 9 with 6 reps.
Result: For the first part got up to 130lbs. Started with strict presses, last three needed a little push. Second part started easy but the last set was hard enough after 17.1 yesterday.
For time (time cap of 20 minutes) do:
Results: My dumbbell only goes to 21kg so had to use that. Finished in 19:55. The Box I used for the box jump overs is shown below…
Take 20 minutes or so to do 5 sets of the following complex:
Increase weight each set to the working weight for the next part.
Then, every 3 minutes for 15 minutes (5 sets) do the following:
Results: Got up to 135lbs/63kg in the first part so for the second part used 110lbs/50kg.
AMRAP in 20 minutes of:
Results: I’ve done this workout twice before back in 2014 (11 sets plus 10 reps and 14 sets plus 10 reps) but those times used only 40kg and did some strength work before. This time as shown above did exactly 15 sets (pushed hard to get the last 5 burpees).