Street Parking Vault WOD from Jan 5.
AMRAP in 13 minutes for total Bupees…
Buy in: 3 rounds of
Then in remaining time
Results: Guidance on this WOD was to finish the buy-in in 7 minutes and shoot for 60 Burpees… hahaha. I finished the buy-in in 12 minutes and got 11 Burpees. I started with 75lbs/34kg for the first round, then dropped to 65lbs/30kg in the last two.
3 rounds of
Then EMOM for 8 minutes
Then the Crossfit Mainsite Benchmark WOD from Jan 8, for time
Results: Used 205lbs/93kg for the Deadlifts. Muscle Ups from L-Sit on the floor, 11:58! Really happy with that.
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.