4 rounds
EMOM for 12 minutes, alternate through the following
Every 3 minutes for 12 minutes
Work up to a heavy set.
Then for form, 3 rounds of
Results: Overhead Squats 75-85-95-105lbs. Snatch Balance 65-75-75lbs.
Based on the Fat Amy WOD from WODwell.
For time
Results: 17:02
5 rounds of
Then another repeat WOD, this time from March 13, 2019.
5 rounds
For time (inspired by Crossfit Open WOD 15.4)
Results: Metcon – 10:08 (last time completed in 11:33).
Redoing the CF Invictus WOD from May 2, 2018. My original post is located here.
Every 3 minutes for 15 minutes
Then AMRAP in 10 minutes of
Results: Back squats 185-190-195-200-(2x)205lbs. Back Squats were difficult today. Metcon 4 rounds plus 6 reps (last time was 3 rounds plus 26 reps).
4 sets of the following complex (Kari Pearce’s Power Ab WOD)
Rest as needed between sets.
Then 6 rounds
Work up to a heavy triple.
Then AMRAP in 12 minutes of
Results: Ab work was OK, mine didn’t look nearly as good as in the video. Power Snatch – 65-75-85-95-105-110lbs. AMRAP – 6 rounds plus 6 reps, used 70lbs for the Snatch.