The format for these two are inspired by two different Instagram posts from The Box Programming.
For time 100 Toes to Bar, every time you break do
Then for time 50 x Deadlift @ 185lbs, every time you break do
Results: Part 1 – 13:13, Part 2 – 6:54.
4 rounds
Then every 2 minutes for 12 minutes, Bench Press
Then every 2 minutes for 10 minutes
Results: Bench 155-175-185-200-205-215lbs.
Every 2 minutes for 12 minutes, Front Squats
Then every 5 minutes for 20 minutes (4 rounds), Street Parking WOD from July 26.
Results: Front Squats 135-155-175-185-195-205lbs. Metcon completed all 4 rounds. Last round with about 10 seconds to spare. Street Parking WODs are tough!
Every 2 minutes for 12 minutes work up to a heavy single – Weighted Pullup
Then inspired by the CF Invictus WOD from July 24.
For the reverse lunges, use two Kettlebells.
Results: Since I didn’t know my 1 RM for a weighted Pullup so played it by ear. 30-35-40-42.5-45-47.5lbs/21kg. Probably could have gone heavier. Metcon 15:04.
For time perform the following, every 2 minutes, stop and run 200m (Based on this Street Parking Instagram WOD)
Results: 22:14. Started with the Goblet Squats so finished 49 of those reps in the first 2 minutes. To make it last longer, start with the 200m run. Seems like I ended up with around 40 seconds per round to work down the reps.