Every 3 minutes for 15 minutes
Then accumulate
Then AMRAP in 12 minutes (Crossfit Mayhem Freedom WOD)
Results: Metcon 2 rounds plus 10 reps.
This WOD was inspired by a post on Instagram by thegymnasticscourse.
For max Pullups, 2 rounds of
Rest 2 minutes, then for max Toes to Bar, 2 rounds of
Rest 2 minutes, then for max Dips, 2 rounds of
Rest 2 minutes then for max Rows, 2 rounds of
Rest 2 minutes, then for max Situps, 2 rounds of
Rest 2 minutes, then for max Tricep Extensions, 2 rounds of
Results: Totals… 23 Pullups, 31 Toes to Bar, 30 Ring Dips, 33 Rows, 24 Situps, 43 Extensions.
Take 15 minutes and work up to a heavy
Then 4 sets of
Then for time 20-18-16-14-12-10-8-6-4-2 (10 rounds) of
Results: Deadlift 275lbs/125kg on a 4cm step. Used 135lbs for part 2. Metcon 19:11.
3 rounds, resting 2 minutes per round
Then 3 rounds of
Then accumulate
Then as finisher
Results: Pullups 9-9-8. Dips 12-12-12. Jumping Muscle Ups worked better than I expected. Started with a high step and was able to reduce it down to just 3 risers once I got the transition down. Saved the run for later in the day so there was about a 5 hour pause between the gymnastics session and the run.
3 rounds of
Then accumulate
Then
Results: 5.6k in 32:20.