AMRAP in 20 minutes (2020 Mayhem Classic Event 5)
For the step ups and lunges dumbbell should be held on your shoulder.
Results: 1 round plus 171 reps.
Handstand work.
3 sets of the following complex, rest as needed between sets
Warm up to the Deadlift weight.
For time 21-15-9
Results: Metcon 6:37.
Take 15 minutes for handstand practice (getting to be a routine).
Then 2 rounds
Then 21-15-9 of
Rest 2 minutes then 21-15-9 of
Results: Handstands continue to improve. Used 14kg then 16kg for the TGUs. Metcon 1 – 4:59. Metcon 2 – 5:19.
3 sets of
Then every 2 minutes until failure (taken from The Box Programming Instagram WOD)
Then 3 sets of L-Sit progressions (inspired by Achieve Fitness)
Results: Liked this workout, something very different from all the weight lifting. Metcon: 6 rounds plus 15 T2B (completed round of 16).
Full disclosure: I took a 45 minute conference call between the Metcon and the Pike Lifts, so was well recovered from all the Toes to Bar.
Take 10 minutes and work on Kettlebell Snatch.
Then EMOM for 12 minutes alternate
Then AMRAP in 12 minutes of
Results: Glute Bridges 65-80-95-110-110-110lbs. Metcon 1 round plus 109 reps.