3 rounds for form
Every 2 minutes for 12 minutes (6 rounds) work up to a heavy
Then for time 27-21-15-9-3 of
Results: Back Squat 135-165-175-185-190-195lbs/89kg. Metcon 19:49.
Inspired by Heather Blackfit’s Core Workout from May 21.
4 rounds of each exercise, 30 seconds work/15 rest for each round, complete all four rounds of each exercise before moving to the next, rest 1 minute between exercises.
Results: Done as shown. Tried to count reps… somewhere around 220 (counted l+r=1 rep where needed). We’ll see if I can sit up to get out of bed tomorrow morning.
Every 2 minutes for 10 minutes
For the knee raises put the weight between my feet, then hanging from the pullup bar lifted until knees were parallel to my waist.
Then the Street Parking Instagram WOD from June 23.
AMRAP in 18 minutes of
Results: Metcon 8 rounds plus 4 reps. Used heavier weight since there were only 5 reps per movement. Target was 8 rounds so seems like I picked right.
I found the Twisted Cross stretch to be good at preparing the shoulder for bench press.
Taken from the Repwerks WOD from June 29...
3 rounds of
Then EMOM for 10 minutes
Then for time (reminded at breakfast last Sunday that I have not done these for a long time)
Results: Bench Press used 155lbs and 105lbs respectively. Max effort Bench 8-6-6 reps per round. Metcon 9:45.
Every 2 minutes for 10 minutes
Then EMOM for 10 minutes of
Then AMRAP in 15 minutes of
Results: DL 205-235-255-265-270lbs/123kg (new 3RM). Metcon 3 rounds plus 35 reps.