3 rounds, working up to a heavy
Then 3 rounds of
Then AMRAP in 15 minutes of
Results: Bench 135-155-165lbs. Metcon 4 rounds plus 10 reps.
3 rounds working up to a heavy
Then 5 rounds for time
Results: Front Squats 135-155-165lbs. Metcon 12:58. Dips were a struggle which normally is not an issue. Maybe the goblet hold has something to do with it.
3 rounds of
Then every 2 minutes for 6 minutes, based on the RepWerks WOD from August 25
Then a Bergeron Beep Test but scaling it from 7 reps to 5 reps to make it longer, EMOM for as long as possible
Results: For the Presses and Front Squats used 115lbs/52kg which turned out to be too heavy… ended up doing 5/5-5/5-3/3+2/2 reps.
When I did the Beep Test last time with the full 7 reps I could only get in 4 minutes of work, so thought lowering the reps will get in a good 10 minutes. This time, 9 rounds plus 11 reps… very intense for the last 3 rounds, took me 15 minutes to cool down.
Every 4 minutes for 20 minutes
Then Street Parking Vault WOD Morpheus
AMRAP in 5 minutes of
Rest 3 minutes then AMRAP in 4 minutes of
Rest 2 minutes then AMRAP in 3 minutes of
Results: Part 1 as prescribed. Plate Walks on a 25lbs plate (2-3cm). Metcon 21-28-37 reps.
5 rounds for time
Results: 29:36. Used 155lbs/70kg for the Power Cleans. Last time we did 3 x Power Cleans from the floor was June 16. My 3RM is 160lbs. Went heavy here so it was slow going with a 15-30 second rest between reps.