1 round of
Rest 2 minutes then 4 rounds of
Then EMOM for 10 minutes
Finisher – For time 2 rounds of the following, rest as needed between rounds.
Results: Assuming a 145lbs/66kg 1RM Strict Press, used 115lbs/52kg for part 1 – 7 reps. Used 70lbs/32kg for part 2. Finisher 1:45 / 1:52.
Work up to a heavy
Then 4 rounds of
Then for max reps, 6 rounds of 20 seconds work 10 seconds rest of each of the following (24 total rounds / 12 minutes)
Results: Back Squat 200lbs/91kg (new 6RM). Used 125lbs for part 2. Metcon 218 reps.
5 rounds of
Then 3 rounds of
Then 3 rounds for time (Inspired by the Juneteenth WOD from Wodwell CF)
Results: Barbell Rows 65-75-85-95-105lbs. Used 65lbs for part 2. Metcon 21:57. Looked easy enough at first glance but turned out to be really challenging. I would hate to image how bad it would have been to do the full WOD which was 6 rounds.
Every 3 minutes for 15 minutes
Then for time
Results: Front Squats 135-155-165-175-185-195lbs/89kg (new 3RM). Metcon 17:20. Could really feel the Squats on that last row.
Every 2 minutes for 10 minutes, work up to a heavy
Immediately after the final 2 minutes ends, EMOM for 10 minutes
Then 4 rounds of
Results: Got to 175lbs/80kg on the Bench. Metcon 12:06.