Every 3 minutes for 12 minutes do
Then do AMRAP in 5 minutes:
Then every 30 seconds for 8 minutes do alternating:
Results: 4 rounds plus 5 x HSPU and 5 x SDHP.
This is a repeat of the Jan 29 workout from 1 year ago.
Not for time do 5 rounds of:
For time complete the following while EMOM doing 3 Bar Hop Burpees (inspired by Atomic Crossfit’s Family is Forever).
Results: 8:17 compared to the 13+ from last time (but did 3 burpees this time instead of 5)
Not for time do Deadlifts in the following format:
Then do the Fight Gone Bad Workout. 3 rounds of the following, moving from station to station without rest for max reps (plus calories rowed):
Results: Didn’t count the FGB workout, but estimate that it came to between 200 and 300 reps.
Every two minutes complete 5 rounds of:
Then do AMRAP in 15 minutes of:
Results: For the OHS, worked up to the 30kg with pvc, 5 x 10kg, 5 x 20kg. Included mobility work between each round. AMRAP exactly 9 rounds.
Part A: EMOM for 8 minutes do a 30 second Handstand Hold
Part B: EMOM for 8 minutes do one Wall Walk. Start with a pushup, end with a pushup.
Part C: AMRAP in 16 minutes of:
Results: Pat C: 8 rounds plus 15 situps, 12 sdhp, and 3 dips.