5 rounds of
Then for time do “Jackie” with some slight changes (mostly because I didn’t remember it right :-P)
Results: Bench Press 115-135-170-185-195lbs (only 4 repos at 195lbs). Metcon 9:14
Five sets of
Then AMRAP in 7 minutes of
Then EMOM for 12 minutes rotate through each station (3 rounds of each).
Results: Power Cleans 95-115-125-130-135 (used strict press for the first two three rounds then push press for the rest). AMRAP 6 rounds plus 3 reps
EMOM perform a Strict Pullups ladder starting at 2 reps and adding 2 per round until you cannot complete all reps in a round.
Rest 1 minute then EMOM perform a Dip ladder starting at 4 reps and adding 4 reps per round:
Rest 1 minute then EMOM perform a V-Up ladder starting at 4 reps and adding 4 reps per round:
Rest 1 minute then EMOM perform a Air Squat ladder starting at 5 reps and adding 5 reps per round:
Then do two standard Tabatas (8 rounds, 20 sec work, 10 sec rest) resting 2 minutes between rounds of alternating
Then do one Tabata (8 rounds, 45 second work, 15 second rest) of
Results: Pullups 2-4-6-8-4, Dips 4-8-12-16-9, V-Ups 4-8-12-16-18, Air Squats 5-10-15-20-25-30-31.
Five sets of
AMRAP in 14 minutes
Results: Squat Cleans 95-115-135-140-145. AMRAP – Exactly one round… had to push hard to get that last pullup finished before the time ran out!
Spend 15 – 20 minutes working on handstands (Handstand Hold, Wall Walks, Plate Walks, Frog Stand, etc.)
Inspired by CF Invictus workout from Nov 22.
For time
Results: 18:30