3 rounds of
Then 5 rounds
Then for time
Results: Metcon 17:54.
5 rounds of the following complex, increase weight per round
Then taken from CF New England WOD from Feb 10, 2020.
Take 15 minutes and work up to a
Then AMRAP in 10 minutes
Results: First Part – 65-80-95-110-115lbs. Second Part – 115-125-135-145-155-160lbs (new 1RM). Metcon – Used 135lbs 6 rounds plus 30 reps. All DU rounds unbroken.
Each round of the following complex is 1 rep. Do 5 reps, repeat for 4 sets.
Then 5 rounds of
Finisher. For total Calories, 6 rounds of 30 seconds work/30 seconds rest
Results: Complex was difficult, abs were sore for 2 days afterwards. Glute Bridges, got up to 110lbs. For the Row 27 Calories
3 rounds of Sots Presses
Raise heels with some 5kg plates if necessary.
Then 3 rounds of
Then still with an empty bar complete 3 rounds of
Then 5 rounds of
Then AMRAP in 15 minutes of
Results: Sots presses worked OK. An empty bar was too hard in a full squat position so switched to a PVC Pipe. For the AMRAP 3 rounds plus 7 reps. Squat Snatches were OK, but took a lot of concentration. Was able to get in 5 reps unbroken most of the time once I got the rhythm.
Every 2 minutes for 10 minutes
Then a modified version of the ‘Neely’ WOD from @Wodwellcf on Instagram.
5 rounds of an AMRAP in 3 minutes,, rest 3 minutes between rounds
Results: Body Weight 165lbs. Metcon 221 reps.