Complete 5 sets of the following:
Then do two 20/10 4 minute tabattas alternating for each round.
Then EMOM for 4 rounds do 30 second (or max effort) Handstand Hold.
Results: The tabatta was really hard, I guess I need to work on situps and twists more often. Could hardly move at the end.
Perform 3 sets of the following (format taken from CFI July 27 WOD – later will do that WOD as described since the split squat/HSPU combo also looks good):
Then for time perform the following:
Result: For the strength part did 15-10-10 T2B. For the METCON it took – 10:15 (8:15 in Sept 2014). I started with squat cleans and at the 7 rep round switched to just hanging cleans. Hanging cleans are the way to go to get the best out of the metcon (quicker cycles).
Every 90 seconds for 5 rounds do:
Then do 5 rounds for time of:
Results: For the AMRAP 5:29.
EMOM perform 5-4-3-2-1-2-3-4-5 of the first exercise and 5 of the second exercises of following couplets. For example in minute 1 do 5 Bench+5 Pullups, minute 2 do 4 Bench+ 5 Pullups, minute 3 do 3 Bench+5 Pullups, etc.:
Couplet 1:
Rest 2 minutes then do Couplet 2:
Rest 2 minutes then do Couplet 3:
Results: Needed a heavier Bench Press but otherwise worked pretty well.
AMRAP in 15 minutes of:
Results: 3 Rounds plus 4 Bench Press. Did complete frist round unbroken. After that, borke bench into sets of 3s and 2s, T2B into 5s and RRs remained unbroken for each round.