Going into the office so needed a quick, full body workout.
AMRAP 14 minutes of the following (repeat of a WOD I did in 2015 and then again in 2016):
etc… (+1, +2, +3)
Results: 6 rounds plus 8 deadlifts, 17 burpees and 13 V-Ups. This beat the 5 rounds I did the last two times I did this WOD so not bad.
Every 2 minutes for 10 minutes
Then inspired by ‘The Coop’ Wod from Wodwell CF on Instagram…
For time 21-15-9 reps of
Rest 3 minutes then 21-15-9 reps/calories of
Results: Press 6-8-9-10-12kg. Metcons 9:42 and 4:48.
A slightly modified version of the Crosfit Hero WOD “The Seven” posted by WodWell on Instagram.
7 rounds for time (time cap 30 minutes)
Results: Metcon 29:18. Good long grind to get the week started.
5 rounds, work up to a heavy
Then AMRAP in 15 minutes
Results: Strict Press 135-140-145-150-155lbs(failed). Warmed up with a 5-3-3-2 rep scheme before starting the singles. Metcon 2 rounds plus 160 reps (15 reps short of 3 rounds). Double Unders were weak, probably because I don’t program them enough.
For total Kettlebell Swings….
AMRAP in 3 minutes of the following
Rest 2 minutes then AMRAP in 3 minutes
Rest 2 minutes then AMRAP in 3 minutes
Rest 2 minutes then AMRAP in 3 minutes
Rest 2 minutes then AMRAP in 3 minutes
Results: 40-30-23-22-23 reps (138 total). Made this one up myself… worked pretty well I think.