Do four, six minute rounds as follows:
Round 1:
Round 2:
Round 3:
Round 4:
Results: First 500m in 1:41, second in 1:55.
Not for time do Back Squats and between each set do 7 x Toes to Bar:
Rest and then for time:
Rest and then do AMRAP in 9 minutes of:
Results: 1000m in 3:41. AMRAP 6 rounds plus 7 pullups.
Not for time do 5 rounds of:
Then do 4 rounds for time of:
Results: Modified version of today’s Fit2Day workout (3 x 10 minute partner AMRAP workout with the same movements split into couplets except I substituted pullups for jump squats). Since I didn’t have a partner I changed it up a bit tpoget the same amount of workout time but all at once. My Metcon took 18:55 HR max = 177(!) / ave = 168.
For the strength and skill part, it took a couple of rounds to get the muscle up timing down again but by the 3rd round was able to do all 3 unbroken.
Part A: For time…
Part B: For time do 3 rounds of…
Part C: For time do…
Results: A – 6:02, B – 14:32, C – 6:20. Cool that A and C took about the same amount of time. Someone programmed that well.
AMRAP for 8 minutes:
Then AMRAP for 8 minutes: