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.
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.
4 rounds of
Then, for time, the Crossfit Mainsite WOD from today, 50-35-20 reps of
Then as finisher, 3 rounds of
Results: Used 185lbs/85kg for the Bench Press again. Last time broke the sets into 3+1, this time all 4 unbroken. Metcon 15:25.
3 rounds
Then 3 rounds of
CF New England’s “Opposites Attract” WOD…
Then accumulate
Results: Used 125lbs for the Strict Presses. Split the Presses again into 4.1.1-3.1.1.1-3.1.1.1. Seated Presses 15-15-15. Metcon 17:21.
4 rounds
Then 3 rounds
Then AMRAP in 15 minutes
Results: Used 185lbs for the Bench Press. Ended up doing 3 + 1. Part 2 18/20-15/20-14/20. Metcon 3 rounds plus 21 reps.