Wanted something short and intense, so when I woke up this morning and saw this, decided it was just right for today…
For time, including rest, complete both parts
Rest 3 minutes then
Results: 11:21.
Spartan training WOD I found on Instagram.
Three rounds for time
Then 5 rounds of
For the alternating presses, hold both dumbbells at shoulder level and alternate pushing one then the other overhead.
Results: For the first part 5:09.
Three rounds (taken from CF Invictus WOD from February 25)
Then 5 rounds for time
Results: Deadlifts 185-205-225. Metcon in 8:39.
Since the Rx weight is too high, decided to use the scaled weight which is right around my max.
Beginning on an 8-minute clock, complete as many reps as possible of:
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
Stop at 20 minutes.
Results: As prescribed 1 round plus 80 reps (didn’t even finish the first 8 minute set). Continued anyway as if it was an AMRAP in 20 minutes to get a good workout today and finished with 3 rounds plus 8 reps.
Over 10 minutes accumulate 2 minutes L-Sit. Break up as needed.
Every 3 minutes for 15 minutes
Then 4 rounds for time
Results: Cleans 105-115-120-125-130lbs. Metcon 6:28.