Take 15 minutes and work on Handstands.
Then every 2 minutes for 10 minutes
Then 5, 2 minute rounds of
Rest 1 minute between rounds.
Results: Bench Press 140-160-185-195-205-210-220lbs. Metcon 8-8-8-7-7 HSPU. All but one Double Under round were unbroken!
3 sets of
Then every 2 minutes until failure (taken from The Box Programming Instagram WOD)
Then 3 sets of L-Sit progressions (inspired by Achieve Fitness)
Results: Liked this workout, something very different from all the weight lifting. Metcon: 6 rounds plus 15 T2B (completed round of 16).
Full disclosure: I took a 45 minute conference call between the Metcon and the Pike Lifts, so was well recovered from all the Toes to Bar.
3 rounds of
6 sets
Then for time 15-12-9-6
Results: Deadlifts 165-185-215-245-275-295lbs. Metcon 11:23. Pullups were really hard today.
Take 15 minutes and work up to a heavy
Then take 15 minutes and work up to a heavy complex of
Then Bergeron Beep Test. Every minute on the minute until all reps cannot be completed in a round
Rest until recovered then EMOM until failure
Results: OHS 45-65-75-85-95lbs. Squat Snatch 45-65-70-75lbs. Squat Snatch felt really good. First time it felt like it was easier than a Power Snatch. Metcon – 2 sets plus 20 reps / 2 sets plus 19 reps. Added the second metcon round because the results for the first was soooooo bad. Standard is to complete around 9 rounds but even going unbroken as fast as I could still fell way short.
Based on the Instagram WOD from the Box Programming.
For time alternate the following two reverse ladders
Then for time
Then two rounds
Results: HSPU and Pullups 5:37. Run 43:06 (5:21/km). Pistol Squats after a run and stretch seem to work really well, still needed to have my heal raised slightly but no counter weight.