5 rounds of
Then for time 21-15-9 of (Inspirrd by 2021 Rogue Invitational Workout 5)
Results: Used 13kg (10kg vest plus 3kg med ball) for the Pullups and kept it to sets of 3. Did sets of 5 for the HSPU. I don’t know if Burpee T2B is a thing but I think it worked out really well. Metcon 11:18.
4 sets of
Every 2 minutes for 8 minutes, work up to a heavy
5 x Pause Back Squat, 2 second pause at the bottom (22X2)
Then AMRAP in 15 minutes of
Results: Back Squats 165-175-185-190lbs/86kg. Metcon 6 rounds plus 17 reps.
Taken from Atomic CF’s “SomeKindofWonderful” WOD
6 rounds of
Then every 3 minutes for 21 minutes (7 rounds)
Results: Used 200lbs for the Back Squats. Metcon done mostly with 50 or so seconds to rest each round.
3 rounds of
Then every 2 minutes for 6 minutes, based on the RepWerks WOD from August 25
Then a Bergeron Beep Test but scaling it from 7 reps to 5 reps to make it longer, EMOM for as long as possible
Results: For the Presses and Front Squats used 115lbs/52kg which turned out to be too heavy… ended up doing 5/5-5/5-3/3+2/2 reps.
When I did the Beep Test last time with the full 7 reps I could only get in 4 minutes of work, so thought lowering the reps will get in a good 10 minutes. This time, 9 rounds plus 11 reps… very intense for the last 3 rounds, took me 15 minutes to cool down.
Every 4 minutes for 20 minutes
Then Street Parking Vault WOD Morpheus
AMRAP in 5 minutes of
Rest 3 minutes then AMRAP in 4 minutes of
Rest 2 minutes then AMRAP in 3 minutes of
Results: Part 1 as prescribed. Plate Walks on a 25lbs plate (2-3cm). Metcon 21-28-37 reps.