5 rounds
Then AMRAP in 15 minutes
Results: Deadlifts 100-110-120-130-135kg. Metcon 5 rounds plus 30 KBS and 4 T2B.
Take 20 minutes and work up to a heavy
Then a Crossfit Mainsite WOD… AMRAP in 12 minutes
Results: Strict Press rep scheme 5-3-2-1-1(failed @ 150lbs)-1, 150lbs/68kg (same as old 1RM). Metcon 4 rounds plus 4 reps.
6 rounds, rest exactly one minute between rounds
Then inspired by the CF New England WOD from January 4…
5 rounds of AMRAP in 3 minutes, rest 3 minutes between rounds
Results: Pullups seemed easy so will continue to add load in the coming weeks and see what that does. Metcon 14-14-2-3-2 calories per round… probably should have used lighter weight but was looking for a heavy challenge.
Street Parking Vault WOD from Jan 5.
AMRAP in 13 minutes for total Bupees…
Buy in: 3 rounds of
Then in remaining time
Results: Guidance on this WOD was to finish the buy-in in 7 minutes and shoot for 60 Burpees… hahaha. I finished the buy-in in 12 minutes and got 11 Burpees. I started with 75lbs/34kg for the first round, then dropped to 65lbs/30kg in the last two.
Take 20 minutes and work on Handstands and Planche or whatever you feel you need to work on.
Then, inspired by CF New England’w WOD from Nov 25…
AMRAP in 7 minutes of
Immediately followed by AMRAP in 5 minutes of
Immediately followed by AMRAP in 3 minutes of
Results: Metcon 3.8km.