3 rounds
Every 2 minutes for 10 minutes
AMRAP in 12 minutes
Results: Metcon 5 rounds plus 10 reps.
3 rounds
Then 3 sets, rest as needed between sets
Then 5 rounds for time
Results: Back squats @ 175lbs. Metcon 11:41. First workout after getting home so was really slow.
Not for time do 3 rounds of
Then AMRAP in 12 minutes of
Results: 6 rounds plus 1 rep :-).
Do 5 sets of:
Then , every 90 seconds, for 30 minutes rotate through each station (5 sets of each):
Then for time :
Results: Maxed out on all of the second part each round except the handstand pushups. For the HSPU got 8 in the first round then 5 per round after. Rowed 500m in 2:01.
Not for time do one round of core work:
Then do 5 rounds of
Results: Used 20kg dumbbell for the TGU. 12kg for the Russian twist.