5 rounds
Then AMRAP in 15 minutes
Result: Got up to 190lbs for the Hip Thrusts. Metcon 3 rounds plus 10 Deadlifts and some rowing.
5 rounds, of AMRAP in 3 minutes, rest 1 minute between rounds
Results: Between 9 and 13 calories per rounds.
AMRAP in 4 minutes
Rest 2 minutes then for total calories, a Tabata (8 rounds of 20 seconds work/10 seconds rest)
Rest 2 minutes then AMRAP in 4 minutes of (starting where you left off in the first part)
Results: 6 rounds plus 8 reps for both AMRAPS). 49 calories total.
Inspired by the Crossfit WOD from 25 June…
For time
Then EMOM for 10 minutes
Results: 19:16 (12 rounds plus 76 seconds). Used 10kg plate under my heel for the squats. Left leg had a lot of issues, counted some no-rep, so used that for part 2.
30 seconds on / 30 seconds off for 20 minutes (5 rounds of each), rotate through the following for max reps…
Results: Don’t know the total… per round ca. 8 calories-30 Mountain Climbers-15 Squats.