“Inside Joke” WOD fro Crossfit New England.
For time
Results: Kept the weight and distance low to make it quick… 15:24.
4 rounds of
Then accumulate
Then AMRAP in 15 minutes of
Finisher accumulate
Results: Used 175lbs for the Back Squats. Metcon 4 rounds plus 33 reps.
3 rounds of
4 sets, increase weight per round, rest 2 min between rounds…
Then based on a WOD from nc.fit on Instagram (looked easy enough)….
EMOM for 20 minutes (5 rounds) or until you reach 150 Wall Balls (see Notes below)
Results: Strict Press 65-80-85-85lbs. Metcon 105 Thrusters.
Notes: Started the metcon as shown. Had to drop to 10 reps for the HPC in round 3 when I ran out of time and dropped both HPCs and Burpees to 10 reps in the last round… I recommend either dropping to 10 reps throughout and try to reach the 150 WBs, or use a lighter weight on the HPCs so you can go all 5 rounds unbroken. Either way tough one.
4 rounds of
Then AMRAP in 12 minutes
Results: Deadlift used 185lbs. Metcon 4 rounds plus 10 reps.
Inspired by the NHS WOD from wodwellcf on Instagram…
12 rounds for time (time cap 30 minutes)
Results: 9 rounds plus 23 reps. Double Unders were not there today… lots of breaks.