A. Every moniute on the minute for 12 minutes (4 sets)
B. For time do the following
Results: Part A was a great workout, one to do again. Part B: 6:46.
Every minute on the minute, perform two 9 minute rounds of following rep scheme 5-4-3-2-1-2-3-4-5.
Rest 2 minutes between rounds.
Then do Cindy… AMRAP in 20 minutes of:
Results: Both Pullups and Dips @ 15kg. Cindy; 14 rounds plus 5 Pullups, 10 Pushups and 5 Squats (Totals: 75 Pullups, 150 Pushups, 215 Squats). HR max = 164 / ave = 151…interesting that without kipping pullups heart rate can’t get very high (waiting for arms to recover).
Weighted Dips and Pullups, max reps
Then
Set clock for five, two-minute rounds in each round perform:
Then for time do three rounds of:
Result: For the metcon – 10:15. Double unders were still slow, could only string 3-5 together at a time. Note: Lunges and Snatches art total reps, so 10 lunges per leg and 5 snatches per hand.
Perform 4 rounds of:
Alternating 1 minute work and 1 minute rest perform 8 rounds for max reps Burpees. So perform both exercises for the first minute, rest for the second minute, repeat for 8 rounds.
Results: Pleasantly surprised at how well the dips and pullups went. Completed full rounds of each. In part 2 completd 81 Burpees. Could really feel the abs working on around the 5th toes to bar set, had to make two tries to get the very last T2B rep in.