EMOM for 12 minutes do:
Then do AMRAP in 12 mintues of:
Results: Worked up to 70kg with the back squats. For the AMRAP, 2 sets plus 30 Wall Balls, 20 Box Jumps and 5 Burpees.
Every 2 minutes for 20 minutes do Strict Press:
Then do 5 rounds for time of:
Results: For the Metcon: 13:34
Not for time do Deadlifts in the following format:
Then do the Fight Gone Bad Workout. 3 rounds of the following, moving from station to station without rest for max reps (plus calories rowed):
Results: Didn’t count the FGB workout, but estimate that it came to between 200 and 300 reps.
Not for time do 5 rounds of:
Then do reverse ladder of 10-9-8…3-2-1 of:
Results: For the pulls and squats got up to 55kg for the final 2 rounds. For the metcon, took around 9:34.
Practice the following by doing 4 Rounds of :
Then do 4 rounds of the following:
Then for time do 21-18-15-12-9-6-3 of the following. Between each round do 3 x Chest to Bar Pullups.
Results: For Presses did 5 x 30kg, 5 x 40kg then 1-1-1-1 x 60kg. For the Back Squat did 5 x 30kg, 5 x 40kg, 5 x 60kg, then 3-3-3 @ 85kg. The AMRAP took 18:37.