Inspired by the CF Invictus WOD from from Jan 22.
6 rounds of Back Squats, resting 2-3 minutes per round
Then AMRAP in 12 minutes of
Results: Back Squat 170-185-200-185-205-220lbs. Metcon 5 rounds plus 3 reps.
Based on the CF Mainsite WOD from today…
Not for time do 5 rounds of
Then for time
Results: Feels like a really good arm workout. Used 21kg in each hand for the Bench Press. Metcon 13:44.
Take 15 minutes and work up to a heavy
The next part is taken from the CF New England WOD from January 16.
AMRAP in 5 minutes of
Rest 5 minutes then AMRAP in 5 minutes of
Rest 5 minutes then AMRAP in 5 minutes of
Results: Deadlifts got up to 290lbs. Metcon – 1 round plus 8 reps (32 reps), 2 rounds (36 reps), 3 rounds (36 reps). Interesting that all 3 ended up with almost the same number of reps.
Every 2 minutes for 16 minutes
Then AMRAP in 8 minutes of
Results: For the C&J 115-120-125-130-135-140-145-150lbs. Metcon 4 rounds plus 37 reps.
This is the “Double Vision” WOD from Wodapalooza 2019.
For time do 15-12-9-12-15 of (time cap 12 minutes)
Results: 11:43.