Warm up with 3 rounds
Then every 2 minutes for 12 minutes, 3 Position Clean
Then for time 30-20-10
Results: Squat Cleans still sloppy. Foot work and timing challenges. Kept the weight around 95-115lbs. Metcon 15:12.
4 rounds
Then 2 rounds of
Go at a quick steady tempo for all 8 reps.
Then for time 50-40-30-20-10 of
Results: Back Squat @ 165lbs. Annie 11:13?!! In the past I did Annie in 8:30-9:30. Gettin’ old I guess :-(.
Take 15 minutes and work on Handstands.
Every 2 minutes for 12 minutes, Deadlift
Then for time 21-15-9 of
Results: 225-240-265-280-285-295-305lbs/138kg. Metcon 7:40.
The format for these two are inspired by two different Instagram posts from The Box Programming.
For time 100 Toes to Bar, every time you break do
Then for time 50 x Deadlift @ 185lbs, every time you break do
Results: Part 1 – 13:13, Part 2 – 6:54.
Every 2 minutes for 12 minutes work up to a heavy single – Weighted Pullup
Then inspired by the CF Invictus WOD from July 24.
For the reverse lunges, use two Kettlebells.
Results: Since I didn’t know my 1 RM for a weighted Pullup so played it by ear. 30-35-40-42.5-45-47.5lbs/21kg. Probably could have gone heavier. Metcon 15:04.