4 rounds of the following Pullups Complex
Then “Date Night” WOD from WODWell… for time
Reesults: Pullups were really hard. Broke often. Metcon: 29:55, probably could have gone lighter on the push press to keep up the pace.
Taken from CF New England’s “Lethal Linda” WOD using Rx weight from Linda…
AMRAP in 5 minutes of
Immediately followed by AMRAP in 5 minutes of
Rest 5 minutes then… AMRAP in 5 minutes of
Immediately followed by AMRAP in 5 minutes of
Rest 5 minutes then… AMRAP in 5 minutes of
Immediately followed by AMRAP in 5 minutes of
Results: Nice Sunday WOD… needed the 5 minute “rest” to change weights and prep for the next round… 33-23-21 reps and 6.24km bike total (2-2.2km per round).
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.
3 rounds of
Then 2 rounds of
Then 6 rounds of
Then went for a Bike ride.
Results: Max Dips 15 and 11 reps. Kept my rest at around 90 seconds for all rounds. Nice 25k bike ride down Haslital.
5 rounds
Then 5 rounds for time
Results: Front Squats Squats @ 230lbs. Metcon 25:45… super hard.