Oh My Core WOD from TheBoxProgramming, every 3:30 for 14 minutes (4 rounds)
Then every 3 minutes for 9 minutes
Then, inspired by the RepWerks WOD from March 22, for time, 20-15-10 reps of
Results: Used 185lbs for the Back Squats. Metcon in 15:35
For time 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of
Official time cap is 10 minutes.
Results: At the time cap – 9 rounds plus 9 reps. Kept going to the end… 24:50. Since this is 100 reps @ 102kg that means I lifted 10,200kg in 25 minutes 😀.
Every 2 minutes for 10 minutes, work up to a heavy
Then Inspired by the Street Parking MIMIR Vault WOD…
5 rounds with the following rep scheme, 3-6-9-12-15-18…
Rest 5 minutes, then 5 rounds with the following rep scheme, 18-15-12-9-6-3…
Results: Strict Press 135lbs. Metcon 8:24 and 8:51.
Accumulate
4 rounds for time of
Results: Last time I did this metcon it took 21:46 (running 400m). This time 21:19.
5 rounds and work up to a heavy
Then every 2 mintues for 6 minutes
EMOM for 4 minutes
Rest 1 minutes then EMOM for 4 minutes
Rest 1 minute then EMOM for 4 minutes
Results: Assuming 1RM=320lbs/145kg used 195lbs, 160lbs, 135lbs. Bench 135-145-155-165-175lbs. Inclined Bench 19-12-12 reps. Metcon 4 rounds plus 8 reps, 3 rounds plus 12 reps, 3 rounds plus 4 reps.
