3 rounds of
Every 2 minutes for 12 minutes (6 rounds) to work up to a heavy
Then AMRAP in 10 minutes
Atlas Lunge is forward lunge left, forwad lunge right, squat.
Finisher, for time
Results: Hip Thrusts 135-155-170-185-205-220lbs/100kg. Metcon 7 rounds. Row 8:18.
5 rounds of the following complex
Accumulate as fast as possible
Then every 4 minutes for 5 rounds
Results: Used 135lbs for Clean and Press complex. The rest done as shown… heartrate graph tells it all…
Strength part is inspired by the RepWerks Jan 11 WOD. Metcon is inspired by Atomic Crossfit’s MannaAndQuail WOD…
5 sets of
Then every 3 minutes for 9 minutes
Then AMRAP in 12 minutes of
Results: Used 100lbs for the Presses, nice combo, really made my shoulders burn. Metcon 3 rounds plus 6 cal. Ended up with singles on the Cleans to reset the hook grip.
Some Gymanstics work…
3 rounds of
Then 3 rounds of
Then 3 rounds of
Finisher for time
Results: Finisher 6:03.
4 rounds of
Then 3 rounds
Then EMOM for 10 minutes alternate
Finisher, for total Calories 8 rounds of
Results: Only could manage 3 Archer Pullups per round. Row 80 calories… 10 per round.