5 rounds for time
Results: 29:36. Used 155lbs/70kg for the Power Cleans. Last time we did 3 x Power Cleans from the floor was June 16. My 3RM is 160lbs. Went heavy here so it was slow going with a 15-30 second rest between reps.
Take 15 minutes and work up to a heavy
Then 4 rounds, rest 30 seconds between rounds
Then accumulate the following, splitting up as desired
Results: Back Squat got up to 205lbs/93kg. Used 185lbs for the second part. For the last part broke it into 6 rounds of 10 each.
Take 15 minutes and work up to a heavy
Then EMOM for 6 minutes
Then for time (time cap 20 mins)
Results: Overhead Press 125lbs. Metcon 8 rounds plus 2 snatches and 40 pushups… that was a lot of pushups!
Take 15 minutes and warm up Squat Cleans
Another Wodwell CF WOD from Instagram.
Results: Warm up as prescribed. Focused on form for the final set of singles. Still a work in progress…
https://youtube.com/shorts/m9H7KvL6Zzc?feature=share
Metcon 24:57. Still focused on form, so broke mostly into singles or doubles. Due to the high volume, I do not recommend using the barbell if you don’t regularly do Front Squats ;-). Instead I’d use moderately heavy (18-20kg) dumbbells or kettlebells for the Squat Cleans.
5 rounds
2 rounds of
For the SDL plus Row, use a single 24kg Kettlebell in opposite hand from the leg doing the DL and at the bottom of the Deadlift do a bent row. 12 on one side, then switch to the other.
For time
Results: Deadlifts 205-235-255-265-270lbs/122kg. SDL plus Rows worked OK, need a lot of concentration. Metcon 6:28.