The original workout was a partner workout, but since I missed the class I just did it alone and split it into 3 rounds…
For time do 3 rounds of:
Results: 14:31
This was the WOD from last Wednesday. For time do:
Results: 30:25. Was a really hot and humid day, heat index was around 106° F, 41° C!!
Do 3 sets of each of the following muscle up progressions (do 3 sets of the first, then 3 of the second, then 3 of the third). Rest as needed between sets and exercises.
EMOM for 10 minutes do (5 rounds of each):
Then for time:
Results: For the back squats worked up to 75lbs/80kg, then used this weight for the 5×5 rounds. Row in 3:45.
Every 2 minutes for 6 minutes:
Then AMRAP in 12 minutes of:
Results: 3 rounds plus 10 calories, 10 Thrusters, 1 T2B.
For time do one round of:
Results: This is the modified version I used, the RX version included heavier weights. Great workout, really hard. Finished in 24:58. Did the run in under 7 minutes, probably around 6:45.