Every 2 minutes for 6 minutes
Take 15 minutes and work up to a heavy
The 5 rounds for time (scaled version of the DT Hero WOD)
Cash out with 1000m row.
Results: L-Sit still sucked, used bent knees, need lots of work. Strict Press 1 x 150lbs. Metcon 8:47 (was 9:30 last time so big improvement). Row in 4:37.
Start with two 4 round 30/10 Tabatas
5 rounds
Go heavy for this one since it is only 3 reps.
Then a scaled version of the 2019 Games Qualifier Workout #1.
3 rounds
Results: SL Deadlift 95-115-135-145-150lbs/68kg. Only have one bar so doing both Deadlifts and Overhead Squats for the metcon did not work, was a very tough workout anyway. Metcon: 16:56.
EMOM for 12 minutes
Then, taken from CF New England WOD from May 13, 3 rounds
Results: Metcon 26:15. Running WODs always kill me. Didn’t expect it to take so long. 800m in 3:36 in the first round, 4:15 in the last.
3 rounds of
Increase weight per round.
Then for time 21-15-9
Results: For the Split Squats 10-14-16kg per hand. Metcon 9:16.
Take 15 minutes and work up to a heavy
Then four rounds for time
Results: Worked up to a 220lbs Bench Press (new 1RM). For the metcon 20:39.