Lynne Benchmark WOD, as many reps as possible in 5 rounds of (no time component)
Results: We have done Lyne before…. this time used 165lbs/75kg. Total of 80 reps… 10-9-8-5-5 and 12-10-7-7-7. Rested 1 min between movements, 2 minutes between rounds. In 2018 77 reps. Spent the rest of the time playing with the rings (low tricep extensions, chest flies).
3 rounds of
4 rounds, increase weight per round
Then 2 rounds of
Then 5 rounds for time
Results: Broke the L-Sits into two sets each round. Hip Thrusts 135-155-175-185lbs, used 110lbs for the second part. Metcon 9:04.
5 rounds of
Then for time 21-15-9 of (Inspirrd by 2021 Rogue Invitational Workout 5)
Results: Used 13kg (10kg vest plus 3kg med ball) for the Pullups and kept it to sets of 3. Did sets of 5 for the HSPU. I don’t know if Burpee T2B is a thing but I think it worked out really well. Metcon 11:18.
Every 2 minutes for 10 minutes, work up to a heavy
Then EMOM until failure
EMOM for 10 minutes
Results: Strict Press 95-115-125-135-140lbs. For the second part, used 75lbs and got in 3 rounds. Muscle Ups were not pretty, still need to work on form.
3 rounds of
Then the ChristopherRobin WOD from Atomic Crossfit.
AMRAP in 3 minutes of
Rest 3 minutes then AMRAP in 3 minutes of
Rest 3 minutes then AMRAP in 3 minutes of
Results: Used 3kg medicine ball between my feet for thee knee raises. Metcon… To set the starting weight I used my 5RM or 80-85% of 1RM. 4 rounds – 3 rounds – 2 rounds plus 9 reps.