3 sets of
3 rounds of
Then every 30 seconds for 10 minutes
Then spend 10-15 minutes on
Results: For the Muscle Ups, all went well, missed on rep 7 and 17, otherwise was able to complete all.
4 rounds, resting 2 minutes between rounds
Then, inspired by CF New England’s “Strictly Business” WOD…
AMRAP (number of Bench Press reps) in 15 minutes of
Results: Bench used 175lbs. Metcon 37 reps @135lbs (took 5 rounds).
4 rounds, work up to a heavy
Then accumulate
Then AMRAP in 15 minutes
Results: Back Squat 165-185-195-200lbs/91kg. Used 100lbs for the Step Ups. Metcon 5 rounds plus 24 reps.
3 rounds of
Then 2 sets of
Then for total distance
Results: Used 270lbs and 205lbs for the Deadlifts. Threw in the indoor bike at the last minute to get some cardio in.
4 rounds
Then AMRAP in 12 minutes of
Results: Used 105lbs/48kg for the Strict Press (only 7 reps in last round). Metcon 6 rounds.