4 rounds
Then for time
Then finisher accumulate
Results: Used 175lbs/75kg for the Bench Press. Metcon 17:42, 15 rounds, kept it to 10 reps per round except in the first round (20) and last two rounds (8 and 2).
Every 90 seconds for 10 rounds (15 minutes)
Then EMOM for 5 minutes
Then EMOM for 5 minutes
Then 5 rounds of
Results: Metcon 23:02.
7 rounds to work up to a heavy 1RM
Then every 90 seconds for 15 minutes, using a single Kettlebell, do all movements with one arm then switch to the other arm
Results: Back Squats 135-165-185-205-225-235-245lbs/110kg (old 1 RM wass 118kg but this is good enough for now). Metcon took about 1 minute per round so have 30 seconds rest.
Quick workout before today’s hike… CF Mainsite WOD from Oct 15.
10 rounds for time
Then accumulate
Then 3 rounds of
Results: Metcon 17:43. Rows 10/10-10/10-8/10.
3 rounds of
3 rounds of
AMRAP in 12 minutes of
Results: Used 165lbs/75kg for the Bench Press. Metcon 6 rounds plus 4 reps.