Every 3 minutes for 15 minutes work up to a heavy
Then AMRAP in 12 minutes of
Results: Deadlift 225-245-255-270-275lbs (new 3RM). Metcon used 190lbs. 3 rounds plus 170 meters.
Accumulate
Then take 5 rounds and work up to a heavy
Then 3 sets of
Finisher, for time
Results: Back Squat 135-160-185-195-200lbs. Row 5:54. Last time was Feb 15 when I rowed 1500m in 5:57.
Evvery 3 minutes for 18 minutes (6 rounds)
AMRAP in 21 minutes
Results: Watched this Youtube video and see I am doing Archer Pullups wrong… will do them as shown next time. Metcon 3 rounds plus 500m row and 30 reps.
EMOM for 20 minutes
Then AMRAP in 12 minutes
Results: Used a 10kg weight vest for the pullups and pushups. Metcon 3 rounds plus 10 cal.
With bottom of rings waist high, 3 rounds of
Every 3 minutes for 12 minutes (4 sets)
Then 3 rounds for time of
Results: Used 175lbs/ 80kg. Pullups 12-8-5-6. Metcon 7:41.