5 rounds of
Then for time 21-15-9 of (Inspirrd by 2021 Rogue Invitational Workout 5)
Results: Used 13kg (10kg vest plus 3kg med ball) for the Pullups and kept it to sets of 3. Did sets of 5 for the HSPU. I don’t know if Burpee T2B is a thing but I think it worked out really well. Metcon 11:18.
3 rounds of 30 seconds work / 30 seconds rest (9 minutes total) of
Then AMRAP in 21 minutes
Results: Metcon 5 rounds plus 12 reps.
With bottom of rings waist high, 3 rounds of
See this video for how the transitions should work… Muscle Up Drills
With bottom of rings shoulder high, 5 rounds of
Then EMOM for 10 minutes, a theboxprogramming complex
Results: For the ring pullups I started with my feet on the ground in front of me to maintain the hollow position. For the last part it took some rounds to get into the rhythm, but was able to complete all 10 rounds.
EMOM for 20 minutes
Rounds 1-5 (minutes 1-10)
Rounds 6-7 (minutes 11-14)
Rounds 8-10 (minutes 15-20)
Then 6 rounds for time
Results: Metcon 17:21.
Every 2 minutes for 10 minutes work up to a heavy
Then, based on the “KingShark” WOD from Atomic CF, 5 rounds for time
Then based on a HeatherBlackfit WOD on Instagram… 3 rounds of the following complex (try to complete all without putting the dumbbells down)
Results: Daedlift 185-205-215-225-235lbs. Metcon 8:20. DB complex @ 8kg.