EMOM for 10 minutes
Then 3 rounds for time
Results: For the EMOM had to bend knees in the 4th round. For the metcon finished in 13:19.
Six sets of (CF Invictus strength WOD)
Then 5 rounds for time of
Results: Power Cleans – 75/95/115/135/150/165lbs(75kg). Metcon – 14:19.
Back from vacation so thought I would start with something long and simple to get back into the swing of things.
Against a running clock for all 3 parts, for time do
Start with 3 rounds of
Then run 5k
Then finish with 3 more rounds of
Results: 35:33
Cash in with 50 x Kettlebell Swings.
Then every 2 minutes for 12 minutes (6 rounds)
Then, for time do 21-15-9 reps of:
Every 3 minutes for 18 minutes do
Then do 4 rounds for time of
Results: For the Rows used, 75/95/105/115/125/135lbs. For the metcon 12:22.