5 rounds
Then 3 rounds for time
Results: Bench Press @ 155lbs. Metcon in 13:46.
This WOD is taken from the Filthy 150 competition going on this weekend in Ireland. For time
For the alternating overhead lunges, do the first 5m with left DB overhead and right DB in front rack position on shoulder, then the next 5m with the right DB overhead and the left DB in front rack position on shoulder.
For the alternating thrusters, only push one dumbbell overhead when you come up, alternating left and right dumbbells.
Results: Used 16kg Dumbbells. Finished in 12:06.
Take 15-20 minutes build to a heavy complex (one complex is all 3 movements before putting bar down).
3 rounds for time of
Results: Really liked this one. For the Heavy Complex got up to 145lbs. For the Metcon used 95lbs – 9:56.
Take 15 minutes and work on a Gymnastics skill.
EMOM for 5 minutes
Then EMOM for 5 minutes
Then every 2 minutes 6 minutes
Results: Just skill practice today.
Every 3 minutes for 15 minutes
Work up to a heavy triple.
Then the Armistice Hero WOD (modified slightly)… AMRAP in 11 minutes of
Results: Deadlifts 85-205-235-255-265lbs. Metcon 2 rounds plus 13 reps.