Accumulate
Then take 5 rounds and work up to a heavy
Then 3 sets of
Finisher, for time
Results: Back Squat 135-160-185-195-200lbs. Row 5:54. Last time was Feb 15 when I rowed 1500m in 5:57.
Evvery 3 minutes for 18 minutes (6 rounds)
AMRAP in 21 minutes
Results: Watched this Youtube video and see I am doing Archer Pullups wrong… will do them as shown next time. Metcon 3 rounds plus 500m row and 30 reps.
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.
Every 2 minutes for 16 minutes
Then for time 15-12-9-6-3 (basically Fran with Dumbbells and a different rep scheme)
Results: Used 120lbs for the Bench Press (1RM is 205lbs). Metcon 6:16.
With bottom of rings waist high, 3 rounds of
Every 3 minutes for 12 minutes (4 sets)
Then 3 rounds for time of
Results: Used 175lbs/ 80kg. Pullups 12-8-5-6. Metcon 7:41.