A. Five sets of:
B. Complete as many rounds and reps as possible in 10 minutes of:
Results: For Part A used 65, 65, 75, 75, 75lbs and did 9, 9, 7, 7, 5 HSPU. For Part B did 3 rounds plus 23 KBS.
Not for time do 5 rounds:
Then for time do alternating ladders of
Results: For the metcon 12:39.
Warm up with 100 double unders then 4 rounds of
Increase the weight of the plate each set. Stretch and roll shoulders and back between sets.
Then not for time do 4 sets of
5 x Overhead Squats increasing weight each round
Then for time do 10 rounds of the following:
Results: Warmed up with 10, 25, 35lbs plates for the walking lunges. Thought it would help with the squats but was still stiff and weak :-(. For the overhead squats, ended up doing 45, 50, 65, 65lbs. All were hard. Metcon in 24:53.
Take 15 minutes and work up to a heavy:
Then, AMRAP in 18 minutes of:
Results: For the Front Squats got up to 3 x 200lbs/91kg. For the metcon did 1 round plus 21-15-9-111 reps (total 401 reps).
Every 4 minutes for 4 rounds do:
Then for time do:
Results: For the back squat did 135lbs, 155lbs, 185lbs, 205lbs/93kg. Completed the metcon in 10:55.