EMOM for 12 minutes
Then, taken from CF New England WOD from May 13, 3 rounds
Results: Metcon 26:15. Running WODs always kill me. Didn’t expect it to take so long. 800m in 3:36 in the first round, 4:15 in the last.
| Day | Movement Class | Exercises | Priority |
| Monday | W | Bench Press | Task |
| Tuesday | – | – | – |
| Wednesday | G | Mountain Climbers Shoulder Taps Situps | Task |
| Thursday | GW | Split Squats Plate Walks | Task |
| Friday | W | Power Clean Strict Press | EMOM |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class | Exercises | Priority |
| Monday | WGM | Bench Press Pullups Run | Task |
| Tuesday | M | Run | Task |
| Wednesday | WGM | Row Deadlift Toes to Bar | Time |
| Thursday | WGM | Dips Squat Cleans Box Jumps | Task |
| Friday | MW | Burpees Power Cleans Push Press Double Unders | Time |
| Saturday | – | – | – |
| Sunday | M | Hike | Task |
Every 2 minutes for 10 minutes
Then AMRAP in 10 minutes of
Rest 5 minutes then AMRAP in 10 minutes of
Results: Clean and Press 95-115-125-130-135lbs. Metcons – 4 rounds plus 9 reps, 4 rounds plus 11 reps.
3 rounds of
Increase weight per round.
Then for time 21-15-9
Results: For the Split Squats 10-14-16kg per hand. Metcon 9:16.
3 rounds
Then AMRAP in 5 minutes
Rest 5 minutes then
AMRAP in 5 minutes
Rest 5 minutes then
AMRAP in 5 minutes
Results: Metcon – 27-21-18 reps Toes to Bar. The 10 calories took 1:30, so pick a Row distance that is close to this if using a ConceptII.