EMOM for 8 minutes do (4 rounds each):
Then do AMRAP in 15 minutes of:
Results: For Reverse Rows put feet on a box and used a 15kg sandbag for weight. For the AMRAP die 8 rounds plus 30 DUs and 5 KB Swings.
Every 3 minutes do:
Then do 3 rounds for time of:
Results: Dips and Pushups were a good combo…. had to break the last round of pushups because my arms were so tired. For the metcon… a really hard 19:32.
Part A: 5 minute AMRAP of:
Part B: 5 minute AMRAP of:
Part C: 5 minute AMRAP of:
Part D: 5 minute AMRAP of:
Results: Part A – 3+15 BS +7 RL, Part B – 3+100m, Part C – 4 rounds+10 Pushups, Part D – 5 rounds
Normal Chelsea is an EMOM for 30 minutes. I had only limited time so only reduced that to 20 minutes (more like Cindy). My goal was to get in some high volume Pullups.
So, do EMOM for 20 minutes:
Results: Kept within the 1 minute for 12 rounds, then just continued until the end non-stop not really counting any more. I think I got another 4-5 rounds in so 60-65 pullups total.
Based on the CFI workout from October 22.
Round 1: Complete as many rounds and reps as possible in 7 minutes of:
Rest 7 minutes
Round 2: Then complete as many rounds and reps as possible in 7 minutes of:
Rest 7 minutes
Round 3: Then complete as many rounds and reps as possible in 7 minutes of:
Results: Really good format, all three were hard but with the long rest you could recover between. Round 1:3 sets plus 8 Burpees, Round 2:3 sets plus 40 DUs and 19 PUs, Round 3: 4 sets + 12 KB Swings.