3 rounds of
Then immediately following the last rest do 3 rounds of
Focus on slow, steady, touch and go reps.
Then AMRAP in 12 minutes of
Results: Hang Cleans 95-105-115lbs. Cleans 125-135-140lbs. Failed on the 4th rep of the final round so just ended up doing the final two as singles. Metcon 5 rounds plus 12 reps.
Every two minutes for 12 minutes
The next part is taken from the CF New England WOD from Feb 5.
AMRAP in 15 minutes of
Results: Power Snatch 65-75-80-95-100-105lbs. Metcon 5 rounds plus 21 reps.
The scaling is not exactly the same as the one on the Games site, used full pullups here instead of jumping pullups and lighter weights for the snatch and OHS.
Prior to 8:00, complete 3 rounds of:
Then, 3 rounds of:
Prior to 12:00, complete 3 rounds of
Prior to 16:00, complete 3 rounds of:
Prior to 20:00, complete 3 rounds of
Prior to 24:00, complete 3 rounds of:
Results: Crushed it this time… 9 rounds plus 10 reps (118 reps/16 minutes). Last time finished 7 rounds + 9 reps (93 reps total/12 minutes). My overhead squat has improved considerably and at 45lbs I can now do a squat snatch so that speeds things up.
Every 2 minutes for 10 minutes (5 rounds)
This next part is inspired by the 18.1 WOD but modified since I am in a hotel which does not have a rowing machine.
AMRAP in 12 minutes of
Results: For the metcon 5 rounds plus 18 reps.
Inspired by the CF Invictus WOD from from Jan 22.
6 rounds of Back Squats, resting 2-3 minutes per round
Then AMRAP in 12 minutes of
Results: Back Squat 170-185-200-185-205-220lbs. Metcon 5 rounds plus 3 reps.