Take 15 minutes and work up to a heavy
Then every 3 minutes for 9 minutes
Then for time
Results: Strict Press got to 115lbs/52kg. Used 95lbs/43kg for the second part. Metcon 4:18.
Taken from RepWerks Instagram post from May 24…
6 rounds of tempo pause Back Squats (32×1) with the following rep scheme, rest 1 minute between rounds
Then 3 rounds of the following complex resting 2 minutes between rounds, this WOD is based on Semir Jasarevic’s Instagram post from June 7…
Results: Back Squat 140-165-175-185-195-200lbs/91kg. Be careful on the weight ramp up, the pauses take a lot out so that ascent gets very sticky very fast. Complex done with 25lbs/20kg weight on bar. Rested 2-3 minutes between rounds.
Sort of a Half Murph with a full 1 mile row.
For time
Partition the Pullups, Pushups and Squats as desired. For example 10 rounds of
Results: Partitioned as shown. 27:22. Both rounds of rowing in under 7 minutes.
Then 3 rounds of
Then 4 rounds
Then every 3 minutes for 15 minutes
Let the final 3 minute clock finish then immediately do
Results: Bench Press 185lbs/84kg (failed @ 195lbs). Max @ 135lbs/61kg – 12 reps.
Right rotator cuff still giving me issues so spent the first 30 minutes on shoulder accessory work to warm it all up.
Then Street Parking’s Vault WOD Ares, 4 rounds of
Results: Warm up worked, no pain during the metcon for either the press or toes to bar. Metcon 19:22.