Then 4 sets of
Then for total reps, 3 rounds of 1 min on/1 min off…
Results: Used 185lbs for the Back Squats. Got 8 reps in on the last set. Metcon 216 reps total, 72 reps per round… 25-35-12.
This is a slightly modified version of the Mens base WOD. AMRAP in 14 minutes of
Results: At 14 minutes 161 reps (got to 11 Cleans). Continued and finished whole WOD in 21:20. Nice one. The weight above is for the normal men, which is what I used. Noticed later that for the 55-59 age group the Rx weight is only 115lbs. Maybe another time I’ll try the lighter weight and include Muscle Ups.
3 rounds of
Then inspired by Street Parking’s Kemet Vault WOD…
3 sets for time
Results: Similar to another Street Parking WOD on Jan 5, but increasing the Front Squats from 7 reps and rounds to 9 reps and rounds. Metcon 14:27 – 4:04/4:13/4:10.
AMRAP in 20 minutes
Results: 8 rounds plus 44 reps. Had to reduce the weight on the lunges to 24kg after round 6 since my hands were too sweaty and I was feeling like I was going to drop the 32kg KB.
5 rounds of
Then 2 sets of
Then AMRAP in 15 minutes
Results: For the Ring Rows put my feet on a bench for the first part, on the floor for the second. Maxes were 15/10-15/11. Metcon 5 plus 22. Arms were done after this one.