A mashup of a Crossfit WOD followed by a Street Parking WOD which I think complement each other nicely….
7 rounds of
Then 30 rounds for time of
Results: Used 255lbs/115kg for the Deadlifts. Metcon 12:35.
5 rounds, resting 2 minutes between rounds
Then 5 rounds for time
For the Clean to Goblet Squat, start with the Kettlebell on the ground, Clean it into a Goblet hold and then do a Goblet Squat (can be all in one motion… a Squat Clean).
Results: Deadlifts 62-84-93-98-100kg, all pushup rounds unbroken. Metcon 13:34.
5 rounds
Then AMRAP in 15 minutes
Results: Deadlifts 100-110-120-130-135kg. Metcon 5 rounds plus 30 KBS and 4 T2B.
Pulled something in my left Bicep last week so some light core work today.
EMOM for 20 minutes (5 rounds of each)
Then 4 rounds of
Results: Used 85kg for the Hip Thrusts with a 1 second pause at the top of each rep.
3 rounds of
Then for total reps, 30 seconds on/30 seconds off for 20 minutes, rotate through each of the following (5 rounds of each)
Results: Used 220lbs/100kg for the Deadlifts. Metcon 252 reps, got fun once I set the target of 50 reps per round.