Taken from Atomic CF’s “SomeKindofWonderful” WOD
6 rounds of
Then every 3 minutes for 21 minutes (7 rounds)
Results: Used 200lbs for the Back Squats. Metcon done mostly with 50 or so seconds to rest each round.
3 rounds of
Then immediately following the last rest do one round of
Then 5 rounds of 30 second work, 30 second rest (25 minutes total)
Keep the TRX Straps at the same length throughout.
Results: I didn’t count the TRX stuff so just do it as best as possible. I kept the handles of the TRX at around knee high. For the split squats, I put my foot through both loops otherwise the strap dropped too low. Heavy TRICEP workout.
Going into the office so needed a quick, full body workout.
AMRAP 14 minutes of the following (repeat of a WOD I did in 2015 and then again in 2016):
etc… (+1, +2, +3)
Results: 6 rounds plus 8 deadlifts, 17 burpees and 13 V-Ups. This beat the 5 rounds I did the last two times I did this WOD so not bad.
EMOM for 12 minutes
Then AMRAP in 5 minutes
Rest 1 minute then AMRAP in 5 minutes
Rest 1 minute then AMRAP in 5 minutes
Results: Metcon 163 reps – 47 calories – 32 reps. Double Unders still not great.
Every 2 minutes for 10 minutes
Then inspired by ‘The Coop’ Wod from Wodwell CF on Instagram…
For time 21-15-9 reps of
Rest 3 minutes then 21-15-9 reps/calories of
Results: Press 6-8-9-10-12kg. Metcons 9:42 and 4:48.