Taken from Atomic CF’s “SomeKindofWonderful” WOD
6 rounds of
Then every 3 minutes for 21 minutes (7 rounds)
Results: Used 200lbs for the Back Squats. Metcon done mostly with 50 or so seconds to rest each round.
EMOM for 6 minutes
Rest 1 minute, then EMOM for 6 minutes
Then 5 rounds for time
Results: 1RM Strict Press is 150lbs. 80% is 120lbs/55kg. Turned out to be a good model, since I was at my limit after both EMOMs. Metcon 12:08.
7 rounds Deadlift with the following rep scheme
Then a scaled version of the Incredible Hulk WOD (Rx is AMRAP 20 @ 115lbs for men / 75lbs for women) AMRAP in 15 minutes of
Results: My 1RM Deadlift was around 300lbs/136kg. Deadlift 185-215-235-255-275-295-295lbs/134kg (that’s all the weights I have 😞). I have to assume my 1RM is now above 136kg… maybe 140? Metcon 10 rounds plus 10 reps.
3 rounds of
Then immediately following the last rest do one round of
Then 5 rounds of 30 second work, 30 second rest (25 minutes total)
Keep the TRX Straps at the same length throughout.
Results: I didn’t count the TRX stuff so just do it as best as possible. I kept the handles of the TRX at around knee high. For the split squats, I put my foot through both loops otherwise the strap dropped too low. Heavy TRICEP workout.
3 rounds, working up to a heavy
Then 3 rounds of
Then AMRAP in 15 minutes of
Results: Bench 135-155-165lbs. Metcon 4 rounds plus 10 reps.