5 Rounds 30 seconds work/30 seconds rest
5 rounds
Set timer for 10 second rest between each exercise so that I had time to change stations.
Results: Lost count so nothing to report.
Inspired by CF Invictus WOD from April 5, 2019
Four sets of
Build weight per round.
For time
Results: Back Squats 115-135-165-185lbs. Rows 18-20-21-21kg. Metcon 23:08.
Every 3 minutes for 12 minutes
Then for time (taken from the Streetparking WOD from Instagram)
Keep the weight light enough to complete in under 15 minutes.
Results: Bench Press and Pullups were good, had to break the last round into 4+1+1 reps each. Metcon in 11:48.
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | W | Power Snatch Overhead Squat | Task |
| Wednesday | G | Hollow Hold Superman Russian Twist | Tabata |
| Thursday | – | – | – |
| Friday | G | Weighted Dips | Task |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class | Exercises | Priority |
| Monday | M | Run | Task |
| Tuesday | GW | Overhead Squat Power Clean Toes to Bar | Task |
| Wednesday | MG | Deadlifts Double Unders | Time |
| Thursday | M | Run | Task |
| Friday | MW | Row Power Clean Box Jump Overs | Time |
| Saturday | – | – | – |
| Sunday | – | – | – |
Cash in with Max effort Pushups (goal is to do 40 unbroken).
Inspired by Crossfit New England’s WOD from April 2, 2019.
AMRAP in 4 minutes
Rest 4 minutes then AMRAP in 4 minutes
Rest 4 minutes then AMRAP in 4 minutes
Then 3 rounds
Results: Cashed in with 50 unbroken pushups. For the Metcon, it was partly a fail since I couldn’t finish one round as shown above. Succeeded in getting a high intensity workout though so that was good. Results: 33-34-42 reps.
15 Cal row on my machine takes 2:00 to 2:15 so didn’t leave a lot of time for the rest. Next time either go with lower weights for the Power Cleans, e.g. 95-75-65lbs, or change the rep scheme to 9R-15RC-21BJO.