5 rounds
Then for time
Results: For the Back Squats 135-165-185-195-200lbs. Metcon in 10:58.
Take 15 minutes and work up to a heavy
The next part is taken from the CF New England WOD from January 16.
AMRAP in 5 minutes of
Rest 5 minutes then AMRAP in 5 minutes of
Rest 5 minutes then AMRAP in 5 minutes of
Results: Deadlifts got up to 290lbs. Metcon – 1 round plus 8 reps (32 reps), 2 rounds (36 reps), 3 rounds (36 reps). Interesting that all 3 ended up with almost the same number of reps.
This is the “Double Vision” WOD from Wodapalooza 2019.
For time do 15-12-9-12-15 of (time cap 12 minutes)
Results: 11:43.
Take 10 minutes and work on press to headstand and kickup to handstand. For the headstands, once up, hold for 10-15 seconds then slowly return feet to floor. Focusing on controlling the press up and back down. For handstands, kickup against a wall, work on full extension.
Then 3 rounds of
Try to combine the two movements without dropping off the bar.
Then for time do 21-15-9 of
Results: For Pullups did the first two rounds with 5 strict and 10 unbroken kipping, third and forth rounds with 4 strict but had to split the kipping into multiple sets. For the metcon 13:29.
A modified version of the CF New England WOD from Dec 23.
For time, do all of the following without resting between.
3 rounds
Row 50 calories (100 on Concept II)
3 rounds
Results: 24:39 (50 cal row took 8:36). Nice conditioning workout after being off for a couple of days. I did the presses with both arms at the same time. For the rows, did one arm at a time with one hand on bench. Deadlifts, switched leg for each rep.