Not for time do Back Squats and between each set do 7 x Toes to Bar:
Rest and then for time:
Rest and then do AMRAP in 9 minutes of:
Results: 1000m in 3:41. AMRAP 6 rounds plus 7 pullups.
Not for time do 5 rounds of:
Then do 4 rounds for time of:
Results: Modified version of today’s Fit2Day workout (3 x 10 minute partner AMRAP workout with the same movements split into couplets except I substituted pullups for jump squats). Since I didn’t have a partner I changed it up a bit tpoget the same amount of workout time but all at once. My Metcon took 18:55 HR max = 177(!) / ave = 168.
For the strength and skill part, it took a couple of rounds to get the muscle up timing down again but by the 3rd round was able to do all 3 unbroken.
5 Rounds of:
Then the three Wise men (read the backstory):
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
Results:
Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (aka not putting the bar down until all 7 sets are done).
7 sets of the following series of movements:
Results: Max weight was 40kg (3rd round). Weight progression: 30kg – 35kg – 40kg – 45kg – 45kg. For the last two sets broke them in to 4-3 reps and 3-2-2 reps respectively. Took a total of around 25 minutes with 2 – 4 minutes rest between sets.
Back Squats
5-5-5-5-5 @ 70kg
For time complete the following: