1 round of
Then 4 rounds of
Then AMRAP in 5 minutes
Rest 2 minutes then AMRAP in 5 minutes
Rest 2 minutes then AMRAP in 5 minutes
Results: Metcon 47 (15+32) – 52 (13+37) – 33 (13+20).
Every 2 minutes for 12 minutes
AMRAP in 20 minutes
Results: Fronts Squats 155-175-195-175-195-210lbs. Metcon – 14 rounds plus 8 reps. Now I know why I don’t do this workout often… really brutal.
Compare to past results here. Last time got in exactly 15 rounds with no strength component so only dropped 7 reps which isn’t bad. Also notice that the first time I did this wod in 2014, I did 5 rounds of 5 x Front Squats @ 40kg, now am up to 80kg. Not bad.
Take 15 minutes work on Handstand Walks.
5 rounds for time
Results: Metcon 14:11.
5 rounds of
Work up to a heavy tripple Deadlift.
For time (Based on a The Box Programing post from Instagram).
Results: Deadlifts 155-185-205-225-255-275lbs. Metcon in 10:01.
Every 3 minutes for 10 minutes
Then take 15 minutes and work up to a heavy
Then AMRAP in 12 minutes
Results: Clean and Jerk (Push Press) – 135-145-155-165-175lbs. Metcon 5 rounds plus 3 reps.