Take 15-20 minutes and work up to a heavy
Then 5 rounds for time
Results: For the strict press ended up at 155lbs (new 1RM). Rep scheme was 5-3-3-3-1-1-1. Really felt it in my lower back like it was cramping or really fatigued. Nothing a little stretching didn’t fix, but something to work on. Metcon 12:57.
Travelling WOD…
3 rounds
Then AMRAP in 12 minutes of
Results: Metcon 8 rounds plus 16 reps.
Three rounds (taken from CF Invictus WOD from February 25)
Then 5 rounds for time
Results: Deadlifts 185-205-225. Metcon in 8:39.
| Day | Movement Class | Exercises | Priority |
| Monday | G | Core Work | Tabata |
| Tuesday | W | Squat Cleans | Task |
| Wednesday | – | – | – |
| Thursday | W | Snatch Overhead Squat | EMOM |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
| WGWGDay | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | WG | Lunges Toes To Bar Push Press | Task |
| Wednesday | WMG | Thrusters Pullups Double Unders | Time |
| Thursday | – | – | – |
| Friday | M | Run | Task |
| Saturday | – | – | – |
| Sunday | WMG | Squat Cleans Double Unders Toes to Bar | Time |
Since the Rx weight is too high, decided to use the scaled weight which is right around my max.
Beginning on an 8-minute clock, complete as many reps as possible of:
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
Stop at 20 minutes.
Results: As prescribed 1 round plus 80 reps (didn’t even finish the first 8 minute set). Continued anyway as if it was an AMRAP in 20 minutes to get a good workout today and finished with 3 rounds plus 8 reps.