5 rounds
Then 2 rounds of
Then inspired by WODwell CF’s “Bundle of Joy” WOD… AMRAP in 15 minutes of
Results: Used 215lbs/97.5kg for the first set of 3 x Back Squats, 135lbs for the second set of 15. Metcon 4 rounds plus 10 reps.
3 rounds
Then EMOM for 20 minutes or until you cannot complete all reps in a round
Results: Stepped back on the Bench Press to work on form and to strengthen my shoulder which hurts when lifting heavy. ?Metconn 10 rounds plus 19 reps.
5 rounds work up to a heavy
Then 2 rounds of
Then AMRAP in 12 minutes (WODwell’s “High Noon” WOD)…
Results: Strict Presses 115lbs. Metcon 5 rounds plus 9 reps.
3 rounds of
5 rounds to work up to a heavy
Then AMRAP in 12 minutes of
For the lunge, step into a forward lunge then directly step into a reverse lunge on the same leg, then switch legs. Weight stays overhead the whole time on the same arm.
Results: Back Squat 215lbs. Metccon 3 rounds plus 2 reps.
The Holleyman WOD from WODwell on Instagram…
30 rounds for time (time cap 30 minutes)
Results: Used 20kg Sandbag Thrusters for the Wall Balls as usual. Used 135lbs/62kg (Rx 102kg) for the Power Clean. 26 rounds 4 reps at the time cap. Rx does not have a time cap but I needed to go into the office so…