Hotel WOD… AMRAP in 3 minutes, repeat for 5 rounds resting 60 seconds between rounds
Then one 4 minute tabata (work 20/ rest 10 x 8 rounds)
Results: 5 rounds plus 3 reps, 5 rounds, 5 rounds, 4 rounds plus 11 reps, 4 rounds plus 9 reps.
Crossfit mainsite WOD from December 8.
3 rounds for time
Results: 13:23.
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | G | Turkish Getups | Task |
| Thursday | W | Front Squats | Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | W | Bench Press | Task |
| Day | Movement Class | Exercises | Priority |
| Monday | M | Run | Task |
| Tuesday | M | Man Makers | Task |
| Wednesday | G | Strict Pullups Handstand Pushups Russian Twist Pistols | EMOM |
| Thursday | GM | Toes to Bar Box Jump Overs Thrusters | Time |
| Friday | M | Run | Task |
| Saturday | – | – | – |
| Sunday | MGW | Burpees Clean and Jerk Chest to Bar Pullups | EMOM |
Bench Press
Rest 2 minutes between rounds. In set 6 rest as needed between reps.
Streetparking WOD from June 6, 2018…
EMOM for 20 minutes
Results: For the bench press 135-155-170-185-200-205-215-220-165lbs. 220lb is a new 1RM for Bench Press. For the metcon chose my weight poorly (95lbs/43kg), so recommend going a bit lighter. Stopped in the 15th minute because I could only get through the burpees.
Inspired by the CF Invictus WOD from Nov 30, 2018.
Front Squats
Rest 2 minutes between rounds. In the last round rest as needed between reps.
Then AMRAP in 12 minutes of
Results: Front Squats at 130-155-170-185-200 / 205-210-215-220lbs/100kg (new 1RM!! 🙂 ). Metcon – a very hard 4 rounds plus 11 reps.