Every 3 minutes for 15 minutes work up to around 80-85% of 1RM.
Then for max number of Pullups, AMRAP in 4 minutes (taken from WodWell CF’s ‘Wheel of Fortune’ WOD on Instagram)
Repeat for a total of 6 rounds (24 minutes total).
Results: Deadlift 205-225-245-255lbs. Metcon – 51 Pullups (12-6-8-8-8-9). Broke into singles which worked out pretty well.
3 rounds of 40 seconds on/20 seconds off, rest 1 minute between rounds
Inspired by the Street Parking Vault Apollo WOD. Every 7 minutes for 21 minutes, score fastest round.
Results: Metcon 4:32(-5:15-5:40)
6 rounds, rest 2 minutes between rounds
EMOM for 15 minute or until failure
Then for time
Results: Bench – 135-155-175-155-175-195lbs. Part 2 used 100lbs. Metcon 9:52.
Take 15 minutes and work up to a heavy
Then for time 10-9-8-7-6-5-4-3-2-1 of
Then for time 2-4-6-8-10-8-6-4-2 of
Results: Back Squat 225lbs! Finally broke 100kg…new 3RM! Metcons 6:38 and 5:39.
Take 20 minutes and work on Bar Muscle Ups.
Then 3 rounds
Then for time
Results: Took some time but got some nice symetric muscle ups. Row in 17:04.