Take 15 minutes and establish a max
Then 3 rounds of
Then Street Parking’s WOD from December 27…
Every 2 minutes for 14 minutes
Results: Got up to 140lbs on the Press. Metcon was tough… averaged 1:20 per round, last three rounds had to break up the Pullups but was able to keep the front squats unbroken for all rounds.
Muscle Up progressions in the Parcour.
Then AMRAP in 12 minutes of
Results: Just did some random work in the parcour on ring and bar muscle ups. For the metcon 7 rounds plus 1 rep.
5 rounds of
Then 3 rounds of
Then based on Day 5 of the Street Parking 12 Days of Chrismas WODs…
3 rounds for time, rest 1 minute between rounds
(Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Push Press or if you are going fast, Cluster plus Back Thruster.)
Results: Used 195lbs for the Front Squats. Metcon 15:42.
3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…
Then 5 rounds
Then EMOM for 12 minutes alternate through the the following
Even minutes
Odd minutes
Results: Used 230-245-260lbs for the Deadlifts. First time doing 32kg Goblet Squats… surprised I could get the KB up and was able to complete all 6 rounds.
3 rounds of
Then 3 rounds for time (Invictus Boston Winter Throwdown #3)…
Results: Metcon 11:29.