5 rounds of the following complex, increaseing weight wach round
Then 5 rounds continung from the last heaviest weight work up to a heavy
EMOM for 12 minutes, use single Kettlebell, alternate hands per minute (6 rounds per side)
Results: Cleans part 1 65-85-95-115-125lbs/57kg. Cleans part 2 135-155-165-165-165lbs/75kg.
EMOM for 10 minutes
Then every 90 seconds for 5 rounds (7 1/2 minutes) with forearms on a large stability ball
Then 4 rounds, rest 2 minutes between rounds, increase weight per round
Results: Bench Press 95-115-125-135lbs/61kg.
5 rounds of
Then a workout from WODWell CF, 5 rounds for time
Results: 135-155-175-195-205lbs/93kg. Metcon 20:47. OMG… it’s been a long time since I just laid there to catch my breath at the end.
7 rounds
Then EMOM for 20 minutes
Results: Bench Press 145-155-165(x3)-155-145lbs (I think, forgot to write it down).
7 rounds (heavier than last time)
Then AMRAP in 15 minutes using a single Kettlebell @ 20kg
Results: Front Squat 145-165-185(x3)-165-145lbs. Metcon 13 rounds plus 6 reps.