5 rounds
2 rounds of
For the SDL plus Row, use a single 24kg Kettlebell in opposite hand from the leg doing the DL and at the bottom of the Deadlift do a bent row. 12 on one side, then switch to the other.
For time
Results: Deadlifts 205-235-255-265-270lbs/122kg. SDL plus Rows worked OK, need a lot of concentration. Metcon 6:28.
Take 15 minutes and work up to a heavy
Then for practice and form
Then for time
Results: Back Squat got to 220lbs/100kg. Pistols OK… counted the sloppy ones too, but got through all 50. Used a 10lbs plat for heel lift and 5lbs plate for balance. Metcon 6:37.
Then based on CF New Engalnd’s Unfriendly Fran WOD…
Every 4 minutes for 20 minutes (5 rounds)
Results: Done as prescribed.
2 rounds of
Every 2 minutes for 12 minutes
Then every 3 minutes for 9 minutes
Then AMRAP in 12 minutes of
Results: Strict Curls 10-12-14-14-14kg. Part 2 14kg. Metcon 3 rounds plus 14 reps. Nice one.
Work up to a heavy
Then 4 rounds of
Then for max reps, 6 rounds of 20 seconds work 10 seconds rest of each of the following (24 total rounds / 12 minutes)
Results: Back Squat 200lbs/91kg (new 6RM). Used 125lbs for part 2. Metcon 218 reps.