Work up to a heavy
Then EMOM for 8 minutes or until you cannot complete all reps in a round
Then for time, a variation on CF New England’s WOD from December 27, time cap 18 minutes
Results: 1RM Bench Press (rep scheme 5-3-2-2-1-1-1) 220lbs/100kg… new 1RMby far! Dips 6 rounds, only could manage 7 reps in 7th round. Metcon 15:35.
6 rounds, rest exactly one minute between rounds
Then inspired by the CF New England WOD from January 4…
5 rounds of AMRAP in 3 minutes, rest 3 minutes between rounds
Results: Pullups seemed easy so will continue to add load in the coming weeks and see what that does. Metcon 14-14-2-3-2 calories per round… probably should have used lighter weight but was looking for a heavy challenge.
Take 20 minutes and work on Planche, Press to Handstand, etc.
Then 3 rounds of, rest 2 – 3 minutes between rounds
Rest 2 minutes then 2 rounds, rest 2 minutes between rounds
Then
Results: Used 130lbs/59kg for the Strict Press… weak after the handstand work 5-3.1.1-4.1. Used 49kg/105lbs for the second part 6 and 5 reps. Indoor bike 15km. I restarted my iFit subscription so working on a couple of long hill rides from one of their programs.
3 rounds of
Then EMOM for 8 minutes or until you cannot complete all reps in a round
Then 4 rounds of
Results: Used 195lbs/89kg for the Bench Press (my 3RM). Done as shown, last round of Bench Press had to split into 2+1 reps and last two rounds of dips split into 6+2 and 5+2+1.
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.