Take 15 minutes and work up to a heavy
Then in as few sets as possible
Then for time, inspired by a Rep Werks WOD on Instagram… 25-20-15-10-5 reps of
Results: Bench 155lbs, missed at 165lbs with only 4 reps. The tempo format made it much more difficult considering that in the past I have hit 175lbs for my 5RM. Dumbbell Bench Press took 4 rounds. Metcon 16:28.
For total time
Then, rest 1 minute before continuing with:
Then, rest 1 minute before continuing with:
Record total time for that part and then take 7 minutes and work up to a heavy complex
Results: 21.3 – 15:40. 21.4 – 130lbs (Power Clean and Hang Power Clean). After time was up did one more 21.4 complex @ 135lbs.
Every minute for 12 minutes rotate through the following (3 rounds of each)
Then spend 15 minutes working on Handstands.
The do 20-15-10-5 of the following movements, rest as needed between sets so that you can do all reps unbroken.
Results: Judging how sore my abs are the day after, the core workout was very effective.
Take 20 minutes and work up to a heavy
Then AMRAP in 10 minutes of
Results: Deadlift 244lbs. Metcon 3 rounds plus 1 rep.
Every 3 minutes for 15 minutes
Then the ‘Bad Mouth’ WOD published by Wodwell on Instagram
For time 15-12-9 of weight from above
Results: Strict Press 135lbs (old 3RM was 130lbs). Got 4 rounds of 8 pullups unbroken, last round only 6 reps. Metcon 7:43.