AMRAP in 5 minutes
Rest 5 minutes then AMRAP in 5 minutes
Rest 5 minutes then AMRAP in 5 minutes
Results: First metcon – 4 rounds plus 4 reps. Second – 4 rounds plus 10 reps. Third – 2 rounds plus 3 reps.
EMOM for 8 minutes do
Then 5 rounds for time of
Results: Seated press used 14-14-16-18kg. Metcon in 16:38.
For time
Results: 17:24. My distances were off so only ended up doing about 750m, 300m, 200m. Good workout though. To make it longer, do 2 rounds at 400m/15 reps and 3 rounds at 200m/9 reps (that was my original plan but wimped out). Probably good to drop the weight to 80lbs for the long version.
Took the deadlift part from the CF Invictus WOD from July 25.
5 rounds
Rest 2-3 minutes between sets.
Then 3 rounds for time of
Results: Deadlifts 155-185-205-225-255lbs. Metcon in 12:17.
I was looking to do Bench Presses and found this as today’s WOD on CF Invictus.
Every 3 minutes, for 18 minutes (6 sets) do Bench Press
The five rounds for time of:
Results: Bench Press 160-185-200-185-150-150lbs (1RM is around 205lbs). For the Metcon 18:40.