Every 3 minutes for 15 minutes (5 rounds)
Every 6 minutes for 24 minutes (4 sets)
Results: Squat Cleans 95-115-125-135-145lbs. Metcon 3:43-3:53-3:48-3:40. Probably would have been better to have used only 5 minutes instead of 6 per round since over 2 minutes rest was probably too much.
Every 2 minutes for 10 minutes using and empty bar
Every 2 minutes for 12 minutes
3 x Overhead Squat
Work up to a heavy triple.
Then for time do 5 rounds of
Results: For the OHS ended up at 95lbs (tried 100lbs but failed after one rep). Metcon 10:23.
Took 20 minutes to work on Snatches and Overhead Squats.
Then AMRAP in 20 minutes
Worked on only nose breathing, so kept a pace which did not require me to start breathing through my mouth. Lisa has been trying the same in her workouts. More information on this blog: Rethink Your Breahing.
Results: Overhead Squats and Snatches went well. Even got to a Squat Snatch at 75lbs. Metcon 2 rounds plus 400m/25 KBS.
Every 90 seconds for 15 minutes (10 rounds)
Keep a lowish weight to be able to move the bar quickly down and up for all 3 reps.
Then 5 rounds for time of
Results: Continuing to follow CF Invictus, this is their WOD from today. Used 165lbs for the Bench Press. Metcon in 12:19.
Three rounds of
Then the CF Invictus WOD from today…
Take 20-30 minutes to work up to a heavy Deadlift.
Then AMRAP in 8 minutes of
Results: Got up to 295lbs/134kg Deadlift. Metcon 4 rounds plus 8 reps (104 reps total).