16min EMOM:
Odd Minutes: 3 Deadlift @ 165,185,185,195,215,215,225,235lb
Even Minutes: 5 Weighted Pull-ups (or eccentric ring rows) @ 10,5@0,2@rows
6:00 AMRAP
I did 6 full rounds, finishing with 18 RKBS and 12 pullups
Helen
3 Rounds for time of:
13:12 total time
5 rounds of:
I did 10lb for each round of pullups, and worked up to 45lb for my last round of pushups.
4 AMRAPs today with 2:00 rest between each
1:00 AMRAP
10 Deadlifts (30sec max). Remaining time: Burpees.
I got through the deadlifts pretty quickly at 185lb , then got in 17 burpees.
1:00 AMRAP
10 Power Cleans. Remaining time: Push Ups
Used 115lb for clean and hit 13 pushups.
1:00 AMRAP
Pull ups (kipping is ok).
23 for me. Could have probably done 25 if I timed it better.
2:00 AMRAP
DB Manmakers. One manmaker is a DB row, pushup, DB row on the other arm, pushup, DB clean, thruster.
I got in 7 of them with 15lb dumbbells. It was rough.
10min EMOM
Odd Minutes: 3 Lean Away Pullups with slow, controlled descent
Even Minutes: 10 Pushups
For Time (20:00 Cap)
Pullups/Pushups/Squats can be broken up any way you want.
I subbed in 20cal on the air bike instead of the run. I knew pushups would be the toughest part for me (esp because we just did 50 in the first part of the workout), so I tried to break them up in a way that made sense and then do the other stuff as rest between pushups. I ended up doing roughly 5 pushups at a time, and alternated 5 pullups and 10 squats as my “pushups rest”. The pushups still killed me, and I switched to knee pushups after 40 or 45.
Total time: 11:12