Right rotator cuff still giving me issues so spent the first 30 minutes on shoulder accessory work to warm it all up.
Then Street Parking’s Vault WOD Ares, 4 rounds of
Results: Warm up worked, no pain during the metcon for either the press or toes to bar. Metcon 19:22.
Take 15 minutes and work up to a heavy
Then today’s WOD was inspired by Street Parking’s “BroSesh” WOD posted on Instagram this week.
Every 5 minutes for 25 minutes
Results: Front Squats got to 170lbs/77kg. Metcon went well, finished most rounds in around 3 minutes.
Then 5 rounds, working up to a heavy Bench Press
Then taken from Street Parking’s Hermes WOD on Instagram…
AMRAP in 3 minutes of
Rest 1 minute then repeat for a total of 4 rounds.
Results: Bench Press 155lbs/70kg. Metcon – 2 rounds + 17 reps – 2+7 – 2+5 – 2+2.
Every 3 minutes for 15 minutes work up to around 80-85% of 1RM.
Then for max number of Pullups, AMRAP in 4 minutes (taken from WodWell CF’s ‘Wheel of Fortune’ WOD on Instagram)
Repeat for a total of 6 rounds (24 minutes total).
Results: Deadlift 205-225-245-255lbs. Metcon – 51 Pullups (12-6-8-8-8-9). Broke into singles which worked out pretty well.
Five sets, increasing weight per round
Then AMRAP in 21 minutes of
Results: Pause DL 185-205-215-220-225lbs. Metcon 6 rounds plus 24 reps. Used 135lbs for the metcon DL.