Take 15 minutes and work up to a heavy
- 6 x Deadlift
Then a repeat of the Quick and the Dead WOD, 3-9-15-21-15-9-3
- Deadlifts @ 185lbs/84kg
- Box Jumps
Results: Deadlift 255lbs/115kg (20lb increase over old 6RM!). Metcon 11:36. Last time 13:58.
Take 15 minutes and work up to a heavy
Then a repeat of the Quick and the Dead WOD, 3-9-15-21-15-9-3
Results: Deadlift 255lbs/115kg (20lb increase over old 6RM!). Metcon 11:36. Last time 13:58.
6 rounds of
Then for time (Abbreviated Street Parking Fenrir Vault WOD – RX is 4 x Cluster/Lunge Combo each round)
Results: Used 165lbs for the front squats. Metcon 10:45.
3 rounds of
Then EMOM for 10 minutes
Then 10 rounds of
Results: Deadstop Swings were an interesting change… Metcon 21:16.
Every 2 minutes for 14 minutes (7 rounds) work up to a heavy
1.1.1 x Power Clean, rest 10 seconds between reps
For time 10-9-8-7-6-5-4-3-2-1 of (taken from onlinewod on Instagram)
Results: Power Clean 95-110-125-140-155-160-165lbs (failed on second rep). Metcon 11:57.
3 rounds, resting 2 minutes between rounds
Then every 3 minutes for 9 minutes
Then the Street Parking “Midgard” Vault WOD… 3 sets, rest 2 minutes between sets. Each set is 2 rounds of
Results: Back Squats and Hip Thrusts @ 185lbs. Metcons: Timer app crashed during first set, so only got times for rounds 2 and 3… 4:37 and 4:43.