3 rounds of
4 rounds of AMRAP in 3 minutes, rest 2 minutes between rounds
Results: Used 95lbs for the Presses. Metcon – Total Push Presses 23 reps (6-8-6-3).
Lynne Benchmark WOD, as many reps as possible in 5 rounds of (rest as needed between movements and rounds)
Then AMRAP in 13 minutes (Inspired by Danny memorial WOD which is AMRAP in 23 minutes)
Results: I prefer Strict Pullups but might be interesting to do high volume kippping next time and see how that goes. Used 165llbs for the Bench Press since that is what I used last time, eventhough body weight is more like 155lbs. 8/10-8/10-6/10-5/9-6/8…80 reps, so same as last time. Metcon 5 rounds plus 13 reps.
Muscle Up progressions in the Parcour.
Then AMRAP in 12 minutes of
Results: Just did some random work in the parcour on ring and bar muscle ups. For the metcon 7 rounds plus 1 rep.
5 rounds
Then 3 rounds
Then the “Quickete” WOD from CF New England. For time per round, every 3 minutes for 21 minutes (7 rounds)
Results: Been progressing Bench Press for the past couple of months, so finally testing my 2RM… used 185lbs and was able to complete all rounds without problem. Metcon (missed the first two rounds) 2:40-2:49-2:50-2:44-2:50… just enough time to get back on the bike and start again.
5 rounds
Then 3 rounds
Then, inspired by ‘Moves for Tito’ tribute WOD from WodWell Crossfit, AMRAP in 20 minutes of
Results: Used 185lbs for Front Squats, 95lbs for Zombie Squats. Metcon used 80lbs and got 4 rounds plus 500m Row and 10 Cleans.