Four sets of:
AMRAP in 20 minutes of
Results: Back Squats 95-135-165-185lbs all at 6 reps. Metcon 2 rounds plus 500m row, 24 Thrusters.
Every 2 minutes for 10 minutes, increasing weight per round
Then with the final weight from the last round, for time
Results: Hanging Cleans 65-80-95-105-115lbs/52kg. Power Cleans @ 115lbs, 14:27.
Based on the CF Invictus WOD from December 14.
Four rounds of
Then five sets for max reps of Dips…
Complete in 60 seconds:
Rest 60 seconds between sets.
Then not for time
Results: First part was good, kept to 6 reps except the last round when only did 5. Second part was surprisingly difficult… 15 Burpees leaves only around 15-20 seconds to get the dips in… 22 Dips total (8-5-3-3-3).
Take 20 Minutes and work up to a heavy
Then AMRAP in 10 minutes
Results: Deadlift ended with 290lbs/132kg with rep scheme 5-5-4-4-3-2-1-1. Metcon 6 rounds plus 10 reps (should have gone heavier on the deadlifts).
5 rounds of
Then for time do “Jackie” with some slight changes (mostly because I didn’t remember it right :-P)
Results: Bench Press 115-135-170-185-195lbs (only 4 repos at 195lbs). Metcon 9:14