Take 20 minutes and work on Handstands and Planche or whatever you feel you need to work on.
Then, inspired by CF New England’w WOD from Nov 25…
AMRAP in 7 minutes of
Immediately followed by AMRAP in 5 minutes of
Immediately followed by AMRAP in 3 minutes of
Results: Metcon 3.8km.
Only legs today since I plan to go for a hike/snowshoe and want to get an early start. Combine with the metcon from tomorrow’s WOD to make it a full workout.
Work up to a heavy
Then EMOM for 8 monutes or until you cannot complete all reps in a minute
Results: Back Squat got up to 215lbs/96kg. Used 70kg for the second part but only completed 4 rounds.
3 rounds of
Then 3 rounds of AMRAP in 4 minutes, rest 2 minutes between rounds
Results: Used 130lbs for the Presses, split rrps up as needed to get all 5 in per set with no more than 20 second rest between reps 5-4+1-4+1. Cleans 13-10-12 reps.
Starting a cycle of Deadlifts inspired by RepWerks on Instagram.
Work up to a heavy
Then EMOM for 8 minutes
Then, inspred by a Crossfit mainsite WOD on Dec 24, 4 sets of Tabatas (8 rounds, 20 seconds work, 10 seconds rest)…
Results: 5RM DDL 225lbs/102kg. Used 165lbs/75kg for part 2.
3 rounds, rest 3 minutes between rounds
Then 3 rounds, rest 2 minutes between rounds
Then for time 10-9-8-7-6-5-4-3-2-1
Results: Used 70kg for the Bench Press. Part 1 12/10-9/10-8/8 reps. Metcon 8:43.