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.
Every 3 minutes for 12 minutes
Then AMRAP in 15 minutes of
Results: Deadlift used 185lbs. Stopped after 1 round in the metcon. Calf cramp or something. Finished a couple of rounds of the Renegade Rows and Situps just so the day was not a complete waste.
This is a modified version of the Atlas WOD posted by Streeparking on Instagram.
6 rounds for time
1 Atlas Lunge = Reverse Lung L + Reverse Lunge R + Squat with DBs/KBs on shoulders.
Results: 26:49. Used Kettlebells in Front Rack.
Take 20 minutes and work up to a heavy
Then for total time of all 6 rounds
3 rounds of
Rest 1 minute, then 3 rounds of
Results: Front Squats 185lbs. Metcon 13:58… the Rx version has a timecap of 10 minutes and Handstand Pushups for both parts, but I figured this version would make for a better workout.