Not for time do 5 rounds of:
Then for time do both ascending (1-2-3-4-5-6-7-8) and descending (8-7-6-5-4-3-2-1) ladders of:
Results: Rows and Lunges 5;20. Push Press and TRX took 4:05.
Not for time do 5 rounds of Split Squats:
Then for time do Grace with modified weight (Rx is 135lbs/62kg) :
Finally do 5 rounds of 15/45 L-Stis.
Results: First round of Grace in 4:22, Second round 2:13. For the first round broke it up into sets of 5 reps each. Second round powered through as fast as possible, taking a break at 15 then at 25 reps. Only needed push press for the last 6 or so.
Part A: Warm up with 200 Double Unders for time.
Part B: Then another CFI inspired workout… For time do 15-10-5 of the following:
Part C: Then do four, 2 minute AMRAP sets of the following, resting 1 minute between sets:
Results: Double Unders – 3:06. Part B – 4:56. Part C – 2 rounds + 6 lunges/2 rounds + 6 Lunges/2 rounds + 1 Lunge/2 rounds + 8 Lunges… Totals – 101 RL and 80 Push Press.
Redid the Bear Complex which I did almost one year ago (see Bear Complex). Happy to say I improved.
Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (aka not putting the bar down until all 7 sets are done).
7 sets of the following series of movements:
Results: Max weight was 50kg (3rd round). Weight progression: 30kg – 40kg – 50kg – 45kg – 40kg. Since the point is to do it unbroken, I reduced the weight after the third round so that all rounds would go unbroken. 2 – 4 minutes rest between round. Each round got to max HR of 174!
First warm up with Annie – for time do 50-40-30-20-10 of:
Then do an AMRAP in 15 minutes of:
Results: Annie – 8:36. AMRAP – 5 rounds exactly Max HR 171 / Ave HR 161.