Not for time do 5 rounds of
5 x Overhead Squats, increase weight every set
Then do AMRAP in 3 minutes of:
Rest 3 minutes then do AMRAP in 3 minutes of:
Rest 3 minutes then do AMRAP in 3 minutes of:
Results: For the OHS do 20kg, 25kg, 30kg, 35kg, 37.5kg. AMRAPs 3 sets plus 5 pullups, / 3 sets / 2 sets plus 5 pullups and 10 pushups.
The original workout, if done as prescribed, would have only lasted 4 minutes since I cannot manage the second round weight. Also since I wanted a decent workout for Sunday, I modified the workout to be 3 sets at the lowest Rx weight. After the first 4 minutes I recorded my score then just continued to complete the 3 sets for time.
Results: After 4 minutes, 82 reps. For the complete 3 sets – 18:06.
Part A: Not for time perform 5 rounds of 3-postition Power Cleans, increase weights for rounds 1, 2 and 3 then use round 3 weight for 4 and 5:
Part B: Then for max reps of Kettlebell Swings do 5 rounds of:
Part C: Then for max Double Unders do 5 rounds of:
Result: Cleans – Rnd1 @ 30kg, Rnd2 @ 40kg, Rnd3-5 @ 50kg. Part B: 153 KB swings. Part C: 320 DUs.
Every 2 minutes do 8 rounds of Front Squats with weights and reps shown below. Also in each set alternate between 5-8 x Kipping Pullups or 5-8 x Kipping Toes to Bar. So do a set of Front Squats, followed by either Kipping PU or Kipping T2B. In the next round switch PU or T2B. Try and focus on efficiency in the kip.
Then do AMRAP in 10 minutes of:
Results: For the AMRAP did exactly 7 rounds.
Not for time do:
Then for time do:
Results: For the AMAP: 13:40. Ave HR 158 / Max HR 174.