EMOM for 10 minutes
Take 20 minutes and work up to a heavy
Then AMRAM in 12 minutes
Results: Power Clean got to 155lbs (tried 165lbs but failed in the second rep). Metcon 2 rounds plus 18 reps.
5 rounds
Then 6 rounds for time
Results: Front Squats: 115-135-155-175-185lbs. For the metcon 22:38.
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | W | Strict Press | Task |
| Wednesday | – | – | – |
| Thursday | – | – | – |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
| Day | Movement Class |
Exercises | Priority |
| Monday | MGW | Deadlifts Pushups Kettlebell Swings Bench Press Squat Cleans |
Task |
| Tuesday | GW | Push Press Pullups Reverse Lunges Dynamic Plank Knee Tucks |
Time |
| Wednesday | M | Run | Task |
| Thursday | – | – | – |
| Friday | – | Hike | – |
| Saturday | – | – | – |
| Sunday | – | – | – |
Start with a 20/10 Tabata of
Then a 20/10 Tabata of
5 rounds of
Work up to a heavy triple. Rest 2 minutes between rounds.
AMRAP in 10 minutes of (CF Invictus WOD from May 30th)
Results: For the second Tabata, started with Knee Tucks but fell back to just Hollow Hold for the last couple of rounds. Strict Press 95-115-125-135(2)-130lbs (couldn’t get three reps at 135lbs so had to drop back to 130lbs for the last set). For the Metcon 3 rounds plus 16 reps.
Inspired by Regionals Event 2 (Linda), but since I only have one bar modified it to be more of a strength workout.
For time do the following (time cap 10 minutes)
Take 2 minutes to move weights, then for time do (time cap 10 minutes)
Take 2 minutes to move weights, then for time do (time cap 10 minutes)
Results: Had a lot of issues with the original version of the WOD so adapted it to work better. Above is the modified version, below is the original. With the original, the first part worked well, the second and third parts were too hard and I couldn’t finish even the first round in the 2 minutes, so switching to a time cap made it better. For the last round finished in 9:19.
E2MOM for 10 minutes
Take 2 minutes to move weights, then E2MOM for 10 minutes
Take 2 minutes to move weights, then E2MOM for 10 minutes