Take 15 minutes and work on Handstands.
Then 7 rounds (heavier than last time)
Then 3 sets of
Results: Bench Press 115-125-40(x3)-125-115lbs (52-57-64-57-52kg)… adjusted my results from last time… no way I did that much weight. Dips 10-10-8.
For time, a Wodwell CF Element WOD….
Results: 18:34.
Take 15 minutes and work on Handstands.
Then based on a RepWerks series off Imstagramm… 4 rounds of
Then inspired by Crossfit’s WOD from today… AMRAP in 15 minutes of
Results: 10RM was 100kg so used 75kg for the Deadlifts. Metcon 9 rounds plus 14 reps.
5 rounds of the following complex, increaseing weight wach round
Then 5 rounds continung from the last heaviest weight work up to a heavy
EMOM for 12 minutes, use single Kettlebell, alternate hands per minute (6 rounds per side)
Results: Cleans part 1 65-85-95-115-125lbs/57kg. Cleans part 2 135-155-165-165-165lbs/75kg.
EMOM for 10 minutes
Then every 90 seconds for 5 rounds (7 1/2 minutes) with forearms on a large stability ball
Then 4 rounds, rest 2 minutes between rounds, increase weight per round
Results: Bench Press 95-115-125-135lbs/61kg.