Mashup of a RepWerks workout from Jan 25 and a Crossfit WOD from May 21…
5 rounds of
Then 4 rounds of
Then AMRAP in 20 minutes of
Results: Bench 16-18-20-21-21kg. Dips 14-12-12-10+2. Pullups 8-6-6-6. Metcon 3 rounds plus 20 situps, 10 twists and 566m Row.
3 rounds increase weight per round of
Then increasing from heaviest weight from above, 5 rounds, resting 2 minutes between rounds, work up to a heavy
Then 10 rounds for time, inspired by the Crossfit WOD from 22 May.
Results: Zombie 45-65-95lbs. Front Squats 120-135-155-170-185lbs/85kg. Metcon 7:02 (misread my own instructions and only did 2 Power Cleans).
Post holiday recovery… started with a long mobility session then
Cash in with
Immediately followed by, EMOM for 6 minutes
Immediately followed by
Finisher 5 rounds of
Results: Total time for the Rowing plus the EMOM 15:24.
Inspired by some of RepWerks Instagram posts…
5 rounds work up to a heavy
Then accumulate
Then AMRAP in 5 minutes of
Rest 3 minutes, then AMRAP in 5 minutes of
Results: Bench 195lbs. (8@135-5@165-3@185-3@195-3@200(fail after 2 reps). Dips took 7 rounds. Pullups 24 and 32 (did these the next day together with a 6k run).
For time 3-6-9-12-15-18 reps of (CF New England WOD from 10.28.2021)
Results: This was a repeat of a WOD we did back in 1 Nov 2021. Metcon 13:24 (last time 13:36).