3 rounds and work upt o a heavy
Crossfit WOD from 16. March… AMRAP in 12 minutes
Results: Got up to 61kg/135lbs HPC. Metcon 6 rounds plus 11 reps.
Take 15 minutes and work on Frog Stand press to Handstand
Then 3 rounds of
Then every 2 minutes for 20 minutes work up to a heavy
Then every 2 minutes for 10 minutes with empty bar
Results: Got up to a 43kg Power Snatch.
Did the Masters 55+ version of the Open WOD.
For time complete both parts, 15 minute time cap…
5 rounds of
Rest 1 minute then 5 rounds of
Results: 14:45. Did this one at CF Interlaken, so had extra motivation to get it done in the time cap.
Every 2 minutes for 16 minutes (4 rounds of each)
Then 5 rounds of
Then the Street Parking WOD #10…
AMRAP in 6 minutes of
Rest 4 minutes then repeat the same number of rounds in last part but for time
Results: Metcon 3 rounds and 5:31.
Complete all 3 parts for time
Immediately followed by 3 rounds of (Scaled DT Hero WOD)
Immediately followed by
Results: 17:48. Rowed 1k in 4:08 and 4:36.