Take 15 minutes and work up to a heavy
Then 4 sets of
Then for time 20-18-16-14-12-10-8-6-4-2 (10 rounds) of
Results: Deadlift 275lbs/125kg on a 4cm step. Used 135lbs for part 2. Metcon 19:11.
3 rounds of
Then every 3 minutes for 9 minutes
3 rounds for time
Results: Kept Pullup weight light to see if small increments works better. Metcon 24:59. First round went quick, the other two were much slower… not an easy WOD.
3 rounds of
Then 3 rounds of
AMRAP in 20 minutes
Results: Was able to get all 10 Pullups for all 3 rounds, rested up to 3 minutes between. Metcon 2 rounds plus 6 reps.
2 rounds of max unbroken (rest 2 minutes between rounds)
Then 2 rounds of max unbroken (rest 2 minutes between rounds)
Then EMOM for 8 minutes alternate (4 rounds each)
Then EMOM for 8 minutes alternate (4 rounds each)
Finisher Bike HIIT.
Results: Pullups 12 and 8. T2B 10 and 12.
This is a modified version of The 300 WOD.
For time
Results: 19:56.