4 rounds of
Then the Steetparking WOD from 22. January
Results: Used 200lbs/91kg for the Back Squats. Metcon 20:22.
Work up to a heavy
Then EMOM for 8 minutes or until you cannot complete all reps in a round
Then for time, a variation on CF New England’s WOD from December 27, time cap 18 minutes
Results: 1RM Bench Press (rep scheme 5-3-2-2-1-1-1) 220lbs/100kg… new 1RMby far! Dips 6 rounds, only could manage 7 reps in 7th round. Metcon 15:35.
3 rounds of
Then for total reps, 30 seconds on/30 seconds off for 20 minutes, rotate through each of the following (5 rounds of each)
Results: Used 220lbs/100kg for the Deadlifts. Metcon 252 reps, got fun once I set the target of 50 reps per round.
6 rounds, rest exactly one minute between rounds
Then inspired by the CF New England WOD from January 4…
5 rounds of AMRAP in 3 minutes, rest 3 minutes between rounds
Results: Pullups seemed easy so will continue to add load in the coming weeks and see what that does. Metcon 14-14-2-3-2 calories per round… probably should have used lighter weight but was looking for a heavy challenge.
Take 20 minutes and work on Planche, Press to Handstand, etc.
Then 3 rounds of, rest 2 – 3 minutes between rounds
Rest 2 minutes then 2 rounds, rest 2 minutes between rounds
Then
Results: Used 130lbs/59kg for the Strict Press… weak after the handstand work 5-3.1.1-4.1. Used 49kg/105lbs for the second part 6 and 5 reps. Indoor bike 15km. I restarted my iFit subscription so working on a couple of long hill rides from one of their programs.