Started with a 6k run.
Then 10 rounds of
Then 6 rounds of
Then 1 round of
Then 3 rounds of
Results: The final Dip complex worked better with 4 reps, last round took a lot of effort. See if I can work up to the full 5 x 7.
5 rounds of
Then 10 rounds for time
Results: Metcon 15:09. For the ring Rows started with feet on bench but after the first round was too hard/slow so put them on the floor for the rest of the rounds.
AMRAP in 5 minutes
Rest 2 minute then
AMRAP in 5 minutes
Rest 2 minutes then
AMRAP in 5 minutes
Results: 13-24-35. Broke up the sets as needed to get the max reps.
Starting/ending on floor 3 rounds of
Then 6 rounds work up to a heavy
Then 10 rounds for time with a 1:1 work to rest ratio (try to do each round unbroken)
Then based on Coach Dan’s Gymnasitcs 7’s WOD.. 5 rounds of
Results: Weighted Pullups got up to 30kg. Metcon 13:37. Dips were a total fail with 7 reps… First round was unbroken but then round 2 was weak, so did a reverse ladder reducing reps per round. Still was a struggle.
9 rounds with 1 minute rest between rounds
Then 5 rounds for time (inspired by theboxprogramming)
Results: Metcon 21:16.