Spend some time working on Overhead Squat drills.
AMRAP in 20 minutes of
Results: Right shoulder still not cooperating with the OHS. Did some standing sots presses with empty bar and overhead squats with PVC/dowel to gain strength and flexibility. Metcon: 6 rounds plus 16 reps.
Take 15 minutes and work up to a heavy
Then every 2 minutes for 10 minutes (5 sets)
Then AMRAP in 3 minutes of
Rest 2 minutes then AMRAP in 3 minutes of
Results: Part 1 – 190lbs. Part 2 – 115lbs. Metcon used my 44lbs/20kg Sandbag, round 1 42 reps (12 x T2B), round 2 39 reps (9 x T2B).
5 sets, rest as needed between sets
Then EMOM for 10 minutes
Then for time
Results: Metcon 25:39.
Take 15 minutes and work up to a heavy
Then EMOM for 12 minutes
Then every 2 minutes for 12 minutes for Max Reps Ring Dips
When you break on the Dips wait until the 2 minutes are up then start the next round.
Results: Part 1 – 240lbs. Part 2 – 195lbs. Metcon – 65 reps. Started with 18 unbroken ended with 8.
4 rounds, rest 2 minutes between rounds
Then a Heatherblackfit WOD from Instagram
3 rounds for max Pullups
Immediately into 3 rounds for max Toes to Bar
Results: For the Weighted Pullups I started with 8kg in the first round, then to 14kg in rounds 2-4. Handstand Pushups went very well for not having done them in a while. No shoulder pain. Metcon 1 18-15-13. Metcon 2 10-10-10. 14:18 total time.