4 sets of the following complex (Kari Pearce’s Power Ab WOD)
Rest as needed between sets.
Then 6 rounds
Work up to a heavy triple.
Then AMRAP in 12 minutes of
Results: Ab work was OK, mine didn’t look nearly as good as in the video. Power Snatch – 65-75-85-95-105-110lbs. AMRAP – 6 rounds plus 6 reps, used 70lbs for the Snatch.
1 round of
Then 4 rounds of
Then AMRAP in 5 minutes
Rest 2 minutes then AMRAP in 5 minutes
Rest 2 minutes then AMRAP in 5 minutes
Results: Metcon 47 (15+32) – 52 (13+37) – 33 (13+20).
Every 2 minutes for 16 minutes (8 rounds)
Work up to a heavy single.
Then warm up with 3 rounds of
Work up to 205lbs.
Then AMRAP in 5 minutes
Rest 3 minutes then AMRAP in 5 minutes
Rest 3 minutes then AMRAP in 5 minutes
Results: Bench Press 135-155-175-185-195-205-210-215lbs. Metcon 23-35-45lbs.
3 rounds of Sots Presses
Raise heels with some 5kg plates if necessary.
Then 3 rounds of
Then still with an empty bar complete 3 rounds of
Then 5 rounds of
Then AMRAP in 15 minutes of
Results: Sots presses worked OK. An empty bar was too hard in a full squat position so switched to a PVC Pipe. For the AMRAP 3 rounds plus 7 reps. Squat Snatches were OK, but took a lot of concentration. Was able to get in 5 reps unbroken most of the time once I got the rhythm.
Every 2 minutes for 10 minutes
Then a modified version of the ‘Neely’ WOD from @Wodwellcf on Instagram.
5 rounds of an AMRAP in 3 minutes,, rest 3 minutes between rounds
Results: Body Weight 165lbs. Metcon 221 reps.