For form do 3 rounds of
Then EMOM for 16 minutes (8 sets of each)
Results: Happy enough with my back squat, still had some impingement in my hip flexors.
Every 3 minutes for 12 minutes (4 rounds)
Then for time per round do 4 rounds of (taken for CF Invictus WOD from Aug 17):
Results: Split Squats – 65/80/95/115lbs. Metcon: 1:48/1:50/1:59/2:06
Four sets of
Go heavy on these!
Then do three rounds for time of:
Then, not for time do
Results: For the split squats did 65/95/105/115lbs. Metcon in 9:47, probably the worst set of double unders I ever did.
Not for time do 5 rounds of
Increase weight per round.
Then for time do Karen, but instead of wall balls do Sandbag thrusters (just because I have neither a ball nor a wall)…
Results: Weights for the split squats were 65/80/95/115/125lb(56kg). Finished Karen in 9:28.
Every 3 minutes for 12 minutes do the following increasing weight per round.
Then not for time spend do 3 rounds of the following increase weight per round to work up to the working weight for the next round.
Then for time do 15-12-9 of
Results: For the split squats warmed up with empty bar then 65lb, then used 95lb, 105, 110, 115 for the working sets. For the metcon finished in 9:47.