Not for time do 5 rounds of
For time
Results: For the back squats – 115/145/165/185/195lbs (88kg). For the metcon 16:54 (sandbag made it very challenging for only 55lbs)
Every 3 minutes for 12 minutes (4 rounds)
Then for time per round do 4 rounds of (taken for CF Invictus WOD from Aug 17):
Results: Split Squats – 65/80/95/115lbs. Metcon: 1:48/1:50/1:59/2:06
Another CF Invictus inspired WOD which I improved on.
5 rounds of
Cash out with 200 Double Unders for time.
Results: For the Deadlifts, started with 205lbs/93kg for rounds 1 – 3 then increased to 220lbs/100kg for the last 2 rounds. Completed all 7 reps of Deadlifts and Dips in each round. Had to drop to 12 Pushups in the 3rd round. Completed the Double Unders in 4:44.
Crossfit mainsite WOD from 2013….
For time do
Then 5 rounds of
Then
Results: 17:45. Good shoulder workout. 20kg Dumbbells are a lot harder than a 40kg bar (would have probably finished in half the time)!
Four sets of
Go heavy on these!
Then do three rounds for time of:
Then, not for time do
Results: For the split squats did 65/95/105/115lbs. Metcon in 9:47, probably the worst set of double unders I ever did.