This is the third time I did this workout. In November of 2015 did it two weeks in a row in 44:50 and 43:57.
For time, do 5 rounds of
Results: For each work portion not including the 3 min rest 6:02, 6:18, 6:55, 7:01, 7,13. Total time including all rest 45:29.
Every 3 minutes for 12 minutes (4 rounds)
Every 90 seconds for 6 minutes (4 rounds)
Increase weight per round to the working weight for the metcon.
Then AMRAP in 16 minutes
Results: Front Squats @ 135-155-165-170lbs. Squat Cleans @ 95-115-110lbs. Metcon 1 round plus 145 reps.
For time complete all of the following. The clock stops after the last T2B.
Immediately followed by 12 rounds of
Immediately followed by
Results: 23:46.
This is a modified version of The Legend Hero WOD.
For time
Results: Quick saturday workout before the farmers market… 15:32
Continuing the Invictus WODs for this week, this one taken from October 16.
Every 2 minutes for 20 minutes
Then 5 rounds for time
Results: For the Cleans started at 95lbs got up to 150lbs, repeated 135lbs for about 5 rounds and kept to 150lbs for the last 6 rounds. Metcon 9:19.