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.
Start with Kari Pierce Power Abs form March 26…
3 sets of
For weighted Knee Tucks, hold a weight/medicine ball in hands and do standard knee tucks.
Every 2 minutes for 10 minutes
Then AMRAP in 15 minutes
Results: Bench Press 135-155-185-205-215lbs. Metcon 9 rounds plus 15 reps.
4 sets of
Then 4 sets of
Then AMRAP in 15 minutes of
Results: Metcon 5 rounds plus 53 reps.