3 rounds
Increase weight per round, rest as needed.
This next part is mostly a repeat of a WOD from 2017.
5 rounds for time
Results: Metcon 15:48 (finished last time in 17:45, including 200 Double Unders, so not so bad this time).
Every 2 minutes for 10 minutes (5 rounds)
This next part is inspired by the 18.1 WOD but modified since I am in a hotel which does not have a rowing machine.
AMRAP in 12 minutes of
Results: For the metcon 5 rounds plus 18 reps.
| Day | Movement Class | Exercises | Priority |
| Monday | W | Squat Clean Strict Press | EMOM |
| Tuesday | W | Deadlifts | Task |
| Wednesday | GW | Pullups Bench Press | Task |
| Thursday | – | – | – |
| Friday | – | – | – |
| Saturday | W | Back Squat | Task |
| Sunday | – | – | – |
| Day | Movement Class | Exercises | Priority |
| Monday | GMW | Double Unders Front Squats Toes to Bar | Time |
| Tuesday | WM | Deadlifts Burpees Wallballs | Time |
| Wednesday | MG | Kettlebell Swings Ring Dips | Task |
| Thursday | – | – | – |
| Friday | M | Run | Task |
| Saturday | GW | Handstand Pushups Hang Power Clean Lunges | Time |
| Sunday | – | – | – |
Inspired by the CF Invictus WOD from from Jan 22.
6 rounds of Back Squats, resting 2-3 minutes per round
Then AMRAP in 12 minutes of
Results: Back Squat 170-185-200-185-205-220lbs. Metcon 5 rounds plus 3 reps.
Based on the CF Mainsite WOD from today…
Not for time do 5 rounds of
Then for time
Results: Feels like a really good arm workout. Used 21kg in each hand for the Bench Press. Metcon 13:44.