For time do one round of:
Results: This is the modified version I used, the RX version included heavier weights. Great workout, really hard. Finished in 24:58. Did the run in under 7 minutes, probably around 6:45.
The workout at SRCF was running and pullups, so I decided to just run there, do some pullups, run farther, do more pullups and then run home. So my version is… For time:
Here is the map of my route…
Results: 48:38.
EMOM for 12 minutes do:
Then do AMRAP in 12 mintues of:
Results: Worked up to 70kg with the back squats. For the AMRAP, 2 sets plus 30 Wall Balls, 20 Box Jumps and 5 Burpees.
Every 2 minutes for 10 minutes do:
Then do AMRAP in 16 minutes of:
Results: Since the new gym in the apartments doesn’t have a Dip station, did dips on a bench with my feet on a large medicine ball and a 16kg weight in my lap. Did plyo pushups with one hand on a small medicine ball and alternated back and forth switching which hand was on the ball (like on the Bozu). For the AMRAP did 9 rounds plus 25 Double Unders.
Every 2 minutes for 5 sets do:
Then every 2 minutes for 5 sets do:
Then do 3 sets of the following, rest 2 minutes between sets:
Then for time row 1000m.
Results: Did the 1000m in 4:00 exactly.