Workout #1:
Set 1: 3-3-3-3-3-3-3-3 (DE)
Deadlift @ 225#
Set 2: each part is done as an 8 min AMRAP (counting total reps for score) with 2 min rest in between parts...
Part 1:
8 OHS @ 95#
4 HSPU
(77)
Part 2:
5 Bear Complex @ 95# (each complex = 6 reps)
7 Burpees
9 AKB Swing @ 53#
(144)
Part 3:
30 Squat Clean @ 75#
30 Wall Ball @ 20#/12'
(73)
Part 4:
5 Snatch @ 75#
10 Toes to Bar
(76)
Part 5:
15 calorie Row
10 Ring Dip
10 GHD Situp
(130)
Total Score - 500
Workout #2:
Easy 6 mi Run
Notes:
The primary purpose of this workout was to get my heart rate up and keep it there for an extended period of time. The 2 minute rest period was usually just enough to set up the next part and get a drink of water. It also revealed some things that I'm weak on... primarily HSPU and Toes to Bar. After the 2nd round I couldn't manage 4 HSPU unbroken, but I moved right through the OHS each time. I started to get a decent rhythm on the TTB at the end, but if my form was better I would have definitely been able to move faster. I kept the weights light with the goal of avoiding actual muscle failure... I wanted this to be a long metcon/suckfest, not a fight to complete each rep.
Set 1: 3-3-3-3-3-3-3-3 (DE)
Deadlift @ 225#
Set 2: each part is done as an 8 min AMRAP (counting total reps for score) with 2 min rest in between parts...
Part 1:
8 OHS @ 95#
4 HSPU
(77)
Part 2:
5 Bear Complex @ 95# (each complex = 6 reps)
7 Burpees
9 AKB Swing @ 53#
(144)
Part 3:
30 Squat Clean @ 75#
30 Wall Ball @ 20#/12'
(73)
Part 4:
5 Snatch @ 75#
10 Toes to Bar
(76)
Part 5:
15 calorie Row
10 Ring Dip
10 GHD Situp
(130)
Total Score - 500
Workout #2:
Easy 6 mi Run
Notes:
The primary purpose of this workout was to get my heart rate up and keep it there for an extended period of time. The 2 minute rest period was usually just enough to set up the next part and get a drink of water. It also revealed some things that I'm weak on... primarily HSPU and Toes to Bar. After the 2nd round I couldn't manage 4 HSPU unbroken, but I moved right through the OHS each time. I started to get a decent rhythm on the TTB at the end, but if my form was better I would have definitely been able to move faster. I kept the weights light with the goal of avoiding actual muscle failure... I wanted this to be a long metcon/suckfest, not a fight to complete each rep.
