3 rounds of
- Freestanding Handstand Hold (as long as possible)
- 4 x Weighted Pullups @ 10kg
- 4 x Strict Pullups
- Rest 2 minutes
Then, based on CF New England’s WOD from May 7, three 4 minute AMRAPs for max calories Rowed…
AMRAP in 4 minutes
3 rounds of
- 7 x Push Press @ 95lbs
- 7 x Front Squats
- 7 x Bent Barbell Rows
Max Calorie Row in remaining time.
Rest 4 minutes, then AMRAP in 4 minutes
3 rounds of
- 5 x Push Press @ 115lbs
- 5 x Front Squats
- 5 x Bent Barbell Rows
Max Calorie Row in remaining time.
Rest 4 minutes, then AMRAP in 4 minutes
3 rounds of
- 3 x Push Press @ 125lbs
- 3 x Front Squats
- 3 x Bent Barbell Rows
Max Calorie Row in remaining time.
Results: Was able to get a handstand hold of around 8-10 seconds per round. Metcon 12-0-12… second round was hard, finished the 3 rounds with about 10 seconds left.