5 rounds, rest 2-3 minutes between rounds
5 rounds, rest 2-3 minutes between rounds
For time 21-15-9 of
Results: Front Squat 95-115-135-155-185. Strict Press – 95-115-125-140-145. Metcon 5:17. Another good workout!
Every 2 minutes for 16 minutes (8 rounds)
Then AMRAP in 20 minutes of (CF New England WOD from March 24, 2018)
Results: Power Cleans 95-115-130-150-150lbs. For the AMRAP 6 rounds plus 14 reps. REALLY good WOD 🙂 .
Note: The Metcon is a good follow on to yesterday’s workout. So either do the whole WOD from yesterday then this one tomorrow or if you just don’t want to work on the gymnastics, then do the Front Squat portion of WOD from yesterday and the metcon from today.
Spend 15-20 minutes working on Gymnastics movements, for example, I alternated…
Then 5 rounds for time (DT Hero WOD… I was inspired when I came across this YouTube video)
Results: For the Metcon 9:30 (killed my forearms). Maybe we’ll try again later in the year and see if we can beat this time…
Take 20 minutes and work up to a heavy 1RM Backsquat
Taken from the CF Invictus workout “The Chief.”
AMRAP in 3 minutes of the following. Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
Results: Really good workout. Ended up with a new 1RM on the backsquat of 225lbs (102kg). Used the following rep scheme 5 x 115, 5 x 135, 3 x 155, 3 x 185, 2 x 205, 2 x 210, 1 x 220, 1 x 225. For the metcon did 18 rounds exactly.
Do 5 rounds of
Then AMRAP in 12 minutes of
Results: Nice workout. For the AMRAP double unders were working so ended up with 1 round plus 112 reps.