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.
Not for time do 5 sets of:
Then, do the following (taken from Crossfit Invictus WOD from April 16).
Part A – Complete as many rounds and reps as possible in 6 minutes of:
Rest 4 minutes, and when the clock reaches 10:00 complete the following…
Part B – Complete as many reps as possible in 6 minutes of:
Rest 4 minutes, and when the clock reaches 20:00 complete the following…
Part C – Complete as many reps as possible in 6 minutes of:
Results: For the Back Squats did – 61kg (135lbs), 84kg (185lbs), 89kg (195lbs) x 3. Part A – 2 rounds plus 10 Pullups and 10 Push Press. Part B – 17 Burpees. Part C – 30 Pushups