Inspired by the CF New Emgland WOD from Feb 22. Every 7:30 minutes for 4 rounds
Start each round with the row, then max reps of whichever movement is shown for that round until the 8 minutes are up.
Results: 46-40-65-22. Used Sandbag on my back for the Step Ups.
5 rounds
Then AMRAP in 15 minutes
Results: Deadlifts 100-110-120-130-135kg. Metcon 5 rounds plus 30 KBS and 4 T2B.
8 rounds, rest 2 minutes between rounds (break reps if needed)
Then a variation on the CF New England WOD from Jan 28, for time (time cap 18 minutes)
Results: Pullups were good, easier on the second half than on the first. Metcon 14:54.
6 rounds, rest 1 minute between rounds
Then 3 rounds for time
Then EMOM for 12 minutes ( 4 rounds of each)
Results: Metcon 7:27. L-Sit two rounds with straight legs, two with bent legs.
3 rounds of
Then for total reps, 30 seconds on/30 seconds off for 20 minutes, rotate through each of the following (5 rounds of each)
Results: Used 220lbs/100kg for the Deadlifts. Metcon 252 reps, got fun once I set the target of 50 reps per round.