Not for time do 3 rounds of
For time
Results: Metcon 12:38
Looks like an interesting workout from CF Invictus …
Every 2 minutes for 40 minutes rotate through the 4 stations (5 rounds of each station). Do all rounds (except at station 2) unbroken and maintain a steady pace to complete all reps in 30 seconds.
For station 1 and 4, increase weights each round if you can do all 8 reps
Results: 1. 135/155/170/185/205lbs (updated on Nov17 since my original entries were wrong) 2. 43/33/32/31/28 reps 4. 14/16/18/18/18kg Next time start at a higher Deadlift weight since even at 205lbs was able to complete the 8.
Taken from CF Invictus WOD from November 2.
Take 15-20 minutes to work up to a heavy
Then 5 rounds for time
Results: For the deadlifts got up to 255lbs. For the metcon 17:55.
EMOM for 10 minutes
Then do 3 rounds for max reps of
Results: Deadlifts were a bit too easy. Should have probably gone with 265lbs/120kg (next time). For the metcon 95/85/77 reps.
Not for time do 5 rounds of
Then for max Atomic Pushups, against a 5 minute running clock do
Repeat for 3 rounds resting 3 minutes between rounds.
Results: For the AMRAP 35-29-28 TRX APUs.