Taken from Atomic CF’s “SomeKindofWonderful” WOD
6 rounds of
Then every 3 minutes for 21 minutes (7 rounds)
Results: Used 200lbs for the Back Squats. Metcon done mostly with 50 or so seconds to rest each round.
3 rounds of
Then every 2 minutes for 6 minutes, based on the RepWerks WOD from August 25
Then a Bergeron Beep Test but scaling it from 7 reps to 5 reps to make it longer, EMOM for as long as possible
Results: For the Presses and Front Squats used 115lbs/52kg which turned out to be too heavy… ended up doing 5/5-5/5-3/3+2/2 reps.
When I did the Beep Test last time with the full 7 reps I could only get in 4 minutes of work, so thought lowering the reps will get in a good 10 minutes. This time, 9 rounds plus 11 reps… very intense for the last 3 rounds, took me 15 minutes to cool down.
Then based on CF New Engalnd’s Unfriendly Fran WOD…
Every 4 minutes for 20 minutes (5 rounds)
Results: Done as prescribed.
1 round of
Rest 2 minutes then 4 rounds of
Then EMOM for 10 minutes
Finisher – For time 2 rounds of the following, rest as needed between rounds.
Results: Assuming a 145lbs/66kg 1RM Strict Press, used 115lbs/52kg for part 1 – 7 reps. Used 70lbs/32kg for part 2. Finisher 1:45 / 1:52.
Take 15 minutes and work up to a heavy
Then today’s WOD was inspired by Street Parking’s “BroSesh” WOD posted on Instagram this week.
Every 5 minutes for 25 minutes
Results: Front Squats got to 170lbs/77kg. Metcon went well, finished most rounds in around 3 minutes.