Every 2 minutes for 10 minutes
Then AMRAP in 10 minutes of
Rest 5 minutes then AMRAP in 10 minutes of
Results: Clean and Press 95-115-125-130-135lbs. Metcons – 4 rounds plus 9 reps, 4 rounds plus 11 reps.
8 rounds for time
Results: For the kneel-stand, alternate legs for each rep. Put the Sandbag on the floor to switch shoulders. Definitely feel your core working with 50lbs on just one shoulder. Probably should have gone heavier with the RRs, they were the easiest part. Metcon 22:32.
AMRAP in 15 minutes
Then 2 standard 20/10, 4 minute tabatas, resting 2 minutes between
Results: Metcon 8 rounds plus 4 reps.
Inspired by a Spartan workout I saw on Instagram. Set a Tabata timer to 6 rounds, 20 seconds work, 10 seconds rest.
Rest 1 minute then repeat for a total of 6 sets.
Results: Maintained 12 pushups, 30 double unders, 8 box jumps per round. Worked out well.
Every 2 minutes for 10 minutes
Taken from CF New England WOD from March 10.
For time
Results: Metcon 11:48