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.
Not for time do Bench Presses in the following format. Rest 2 minutes between sets.
AMRAP in 7 minutes
Then 4 minute (8 rounds) of 20/10 TABATA of alternating
Results: AMRAP – 6 rounds plus 7 deadlifts.
EMOM for 10 Minutes
Then a gymnastics WOD for quality:
Rest as necessary.
Results: Could only finish 4 Pullups in the minute for the last 2 rounds, used 15kg. For the L-Sit, broke it into 6 x 10sec/30sec rounds. For the Handstand hold did 2 x 30 sec holds.
A. Every 2 minutes, for 10 minutes (5 sets):
B. Every 3 minutes, for 15 minutes (5 sets):
C. Three sets of the following:
Results: The format was taken from CF Invictus with some slight modifications. Part C can also be done resting 45 seconds between sets but I forgot and just did all three rounds in a row. Part C took 5 minutes, but time is not very important in this one. Don’t underestimate the Lunges… holding so much weight in each hand for 20 reps kills your upper body and your forearms.