4 rounds of
Then inspired by the “Pebbles Flintstone” WOD from Atomic CF…
For time
Results: Used 120lbs for the Bench Press. Metcon 11:37.
4 rounds
Then 3 rounds of
* Front foot in a 20kg plate
Then, inspired inspired by CF New England’s “Floored” WOD…
AMRAP in 4 minutes of
Rest 4 minutes then AMRAP in 4 minutes of
Rest 4 minutes then AMRAP in 4 minutes of
Results: Front Squat with 135lbs. Metcon 1 round plus 12 reps, 1+11, 1+17.
10 rounds of
Then 3 rounds of
Then EMOM for 20 minutes rotate through the following (5 rounds of each)
Results: Done.
Take 15 mintues and work up to a heavy
Then 4 sets of
Then for time, 5 rounds of
Immediately followed by
Results: Bench Press only 185lbs 😞. Used 120lbs for the second part. Metcon 16:40.
3 rounds of
*Hold the Kettlebell in a Front Rack on one side, do the 30 high step marches (total, 15 per leg), then switch the Kettlebell to the other hand and repeat.
Then take `15 minutes and work up to a heavy
Then, based on the CF New England “Burnin’ Up” WOD, for time
Results: Front Squat 210lbs/95kg. Kettlebell Marches were something new I have been seeing as a good Core workout… is harder than it looks. Metcon 29:35. Used a 4cm step for the step overs.