Take 15 minutes and work up to a heavy
Then every 3 minutes for 9 minutes
Then AMRAP in 4 minutes
Rest 2 minutes then AMRAP in 4 minutes
Rest 2 minutes then AMRAP in 4 minutes
Results: Bench Press 170lbs/77kg. Metcon 17-24-29 reps.
Every 3 minutes for 15 minutes
Based on the U Can’t Touch This WOD from CF New England.
Results: Bench 135-145-155-165-170lbs. Had to split the last round into 5+1 😞. Metcon 13:44.
Every 2 minutes for 10 minutes
For the knee raises put the weight between my feet, then hanging from the pullup bar lifted until knees were parallel to my waist.
Then the Street Parking Instagram WOD from June 23.
AMRAP in 18 minutes of
Results: Metcon 8 rounds plus 4 reps. Used heavier weight since there were only 5 reps per movement. Target was 8 rounds so seems like I picked right.
3 rounds of
Then every 2 minutes for 20 minutes
Then AMRAP in 12 minutes of
Results: Pullups and TRX APU worked well… did all rounds unbroken until round 9, then had to break up the pullups. Metcon 3 rounds plus 10 reps
3 rounds of 40 seconds on/20 seconds off, rest 1 minute between rounds
Inspired by the Street Parking Vault Apollo WOD. Every 7 minutes for 21 minutes, score fastest round.
Results: Metcon 4:32(-5:15-5:40)