Started with a 6k run.
Then 10 rounds of
Then 6 rounds of
Then 1 round of
Then 3 rounds of
Results: The final Dip complex worked better with 4 reps, last round took a lot of effort. See if I can work up to the full 5 x 7.
Take 6 rounds to work up to a heavy (heavier than last time)
Then 2 rounds of
3 rounds resting 30 seconds between rounds
Results: For the first set of front squats, got up to 200lbs/91kg last time… today 205lbs/94kg. Used 135lbs for part 2.
5 rounds of
Then 10 rounds for time
Results: Metcon 15:09. For the ring Rows started with feet on bench but after the first round was too hard/slow so put them on the floor for the rest of the rounds.
Inspired by Street Parking’s “Ra” Vault WOD.
2 rounds
Then 10 rounds for time
Results: Metcon 12:51.
Take 6 rounds to work up to a heavy
Then 2 rounds of
Then 6 rounds for time of
Results: Teached 200lbs/91kg on the Front Squats. Used 130lbs for the second part. Metcon 18:20.