Take 15 mintues and work up to a heavy
Then 4 sets of
Then for time, 5 rounds of
Immediately followed by
Results: Bench Press only 185lbs 😞. Used 120lbs for the second part. Metcon 16:40.
3 rounds of
Then 3 rounds of
Then 8 rounds of
Then accumulate
Street Parking WOD from this week, every 10 minutes for 20 minutes for maximum Thrusters
Results: Done as shown. For the Muscle Up and Metcon went out to the Vita Parcour so I could integrate the run. Metcon 65 reps (my 800m was closer to 900-950m). Use a rock I found for the Thrusters.
5 rounds to work up to a heavy
Then 3 rounds of
Then the “Tripoli” WOD from Wodwell CF…
3 rounds for time
Results: BackSquat 185-205-215-225lbs. Used 115lbs for the second part. Metcon 22:08.
3 rounds of
Then accumulate
Then 3 rounds of
Then 4 rounds for time
Results: Metcon 13:15
4 rounds, rest as needed between rounds
4 rounds of
Then every 3 minutes for 9 minutes
Then for time, Jackie Benchmark WOD
Results: Used 155lbs/70kg for the Hip Thrusts. Jackie should be around 9 minutes but ended at 10:30.