Every 2 minutes for 10 minutes
Then inspired by ‘The Coop’ Wod from Wodwell CF on Instagram…
For time 21-15-9 reps of
Rest 3 minutes then 21-15-9 reps/calories of
Results: Press 6-8-9-10-12kg. Metcons 9:42 and 4:48.
5 rounds
2 rounds of
For the SDL plus Row, use a single 24kg Kettlebell in opposite hand from the leg doing the DL and at the bottom of the Deadlift do a bent row. 12 on one side, then switch to the other.
For time
Results: Deadlifts 205-235-255-265-270lbs/122kg. SDL plus Rows worked OK, need a lot of concentration. Metcon 6:28.
5 rounds of
Then AMRAP in 12 minutes
Results: Front Squats 135-155-165-170-175lbs/79.5kg.. Metcon 4 rounds plus 5 reps
Every 3 minutes for 15 minutes work up to a heavy
Then Dumbbell DT, 5 rounds for time (time cap 10 minutes(
Then 3 rounds of
Results: Clean and Press 95-115-120-125-130lbs. Metcon 6:26… unexpectedly good considering I used 1kg more than the women’s Rx weight.
A slightly modified version of the Crosfit Hero WOD “The Seven” posted by WodWell on Instagram.
7 rounds for time (time cap 30 minutes)
Results: Metcon 29:18. Good long grind to get the week started.
