Taken from Atomic CF’s “SomeKindofWonderful” WOD
6 rounds of
Then every 3 minutes for 21 minutes (7 rounds)
Results: Used 200lbs for the Back Squats. Metcon done mostly with 50 or so seconds to rest each round.
3 rounds, working up to a heavy
Then 3 rounds of
Then AMRAP in 15 minutes of
Results: Bench 135-155-165lbs. Metcon 4 rounds plus 10 reps.
3 rounds of
Then every 2 minutes for 6 minutes, based on the RepWerks WOD from August 25
Then a Bergeron Beep Test but scaling it from 7 reps to 5 reps to make it longer, EMOM for as long as possible
Results: For the Presses and Front Squats used 115lbs/52kg which turned out to be too heavy… ended up doing 5/5-5/5-3/3+2/2 reps.
When I did the Beep Test last time with the full 7 reps I could only get in 4 minutes of work, so thought lowering the reps will get in a good 10 minutes. This time, 9 rounds plus 11 reps… very intense for the last 3 rounds, took me 15 minutes to cool down.
EMOM for 12 minutes
Then AMRAP in 5 minutes
Rest 1 minute then AMRAP in 5 minutes
Rest 1 minute then AMRAP in 5 minutes
Results: Metcon 163 reps – 47 calories – 32 reps. Double Unders still not great.
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.