Part A: Perform 5 rounds of:
Part B: Every minute on the minute perform one 9 minute round of the following rep scheme 5-4-3-2-1-2-3-4-5 of:
Bench Press @ 70kg
Part C: For time perform reverse ladder 10-9-8-7-6-5-4-3-2-1 of
Result: For part C: 6:53
For max reps perform one round of the following:
Results: 68 reps total (12/12, 12/10, 12/10). First mile run in 7:14 (4:25 per km). Second mile run in 7:47 (4:42 per km).
For as long as it is possible to complete all reps within the time perform the following:
From 0:00-3:00, 2 rounds of:
From 3:00-6:00, 2 rounds of:
From 6:00-9:00, 2 rounds of:
Etc… following same pattern
Results: C: 81 reps. J: 93 reps.
Not for time perform 3 rounds of:
For time perform 7 rounds of:
Results: Got in 1 x Turkish Getup with the 24kg kettlebell to start… wasn’t pretty but counts :-). For the Metcon: 19:33, HR max = 174 / ave = 159 … we’ll see how sore I am tomorrow since 70 x 43kg high pulls was a lot. Had to break into two sets of 5 after the 3rd round.
Heart Rate during Metcon
A. Not for time perform 4 sets of:
B. AMRAP in 7 minutes of:
C. AMRAP in 7 minutes of:
Results: Part A: 18kg Dumbbell. Part B: 3 rounds plus 5 Pullups and 10 Lunges. Part C: 2 rounds plus 5 HSPU and 10 Squats.