Street Parking WOD from December 11, 2018 posted on Instagram.
50 rounds for time, EMOM stop and do 4 x Burpees
Results: 15:21.
| Day | Movement Class | Exercises | Priority |
| Monday | W | Back Squat | EMOM |
| Tuesday | W | Strict Press | Task |
| Wednesday | G | Weighted Pullups Weighted Dip | EMOM |
| Thursday | – | – | – |
| Friday | W | Power Clean | Task |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class | Exercises | Priority |
| Monday | GM | Box Jumps Toes to Bar Double Unders | Time |
| Tuesday | W | Deadlift Front Squat Push Press Power Clean Squat Clean | Task |
| Wednesday | G | Glute Bridge Pike Press Russian Twists | EMOM |
| Thursday | M | Double Unders Kettlebell Swings Burpees | Task |
| Friday | MGW | Dumbbell Snatch Row Overhead Walking Lunge | Time |
| Saturday | – | – | – |
| Sunday | – | – | – |
Take from CF Invictus WOD from Jan 8, 2019
Every 2 minutes for 20 minutes
Then for time (10 minutes time cap)
Results: Cleans – 115-120-125-130-135-140-145-150-165-170lbs. Since 170 is my old 1RM looks like I am ready for more, even though the second rep was almost a squat clean I had to go so low to catch the bar. Metcon 8:38, the 1k row took 4:14.
6 rounds for time (time cap of 25 minutes)
Results: Great metcon… 22:24. As always I do standard Russian KBS and not overhead Crossfit/”American” KBS.
After yesterdays all weight lifting workout, decided to work on gymnastics conditioning today.
EMOM for 16 minutes (8 rounds)
Rest 1 – 2 minutes then two rounds of
Then EMOM for 15 minutes (5 rounds)
Results: Weighted Dips did all 5 reps. Pullups dropped to 2 reps after 3 rounds. Glute Bridges started with only 6 reps but then switched to 8. Plate pushups 22 and 13 reps. Reverse Rows 10 and 8 reps.