4 rounds of
5 x Strict Press @ 90% of 3RM
Then, inspired by Street Parking’s Isis Vault WOD, AMRAP in 6 minutes
Rest 4 minutes then for time
Results: Used 125lbs for the Presses. Metcon 45 Burpees and 6:29. Fun format….my timer even let me program poth part into a single workout.
4 rounds
Then accumulate as fast as possible
Then 5 rounds for time, start with single KB on one side then switch to the other, right + left = 1 round…
* Between each lunge rotate left, back to middle, rotate right.
Results: Bench Press 155-170-185-155lbs. 10 reps in last set. Metcon 15:02.
Take 15 minutes and work up to a heavy
Then for time
Results: HPC 140lbs/63kg. Metcon 16:47.
This one taken from Crossfit New England’s WOD on April 5.
4 rounds of
Then 5 rounds for time
Results: Used 120lbs for the Strict Press. Metcon 12:40.
Modified version of the ‘Shitshow 230314’ WOD from wodwellcf.
10 rounds for time, with a work rest ratio of 1:1 (for example if the first round takes 28 seconds, then rest 28 seconds before the 2nd round, if the 2nd round takes 35 seconds, then rest 35 seconds before the 3rd round, etc… see below)
Results: Used 115lbs … 20:17. Nice format. For an extra challenge bump it up to 15 rounds (Rx).
