Every 2 minutes for 10 minutes (5 rounds)
This next part is inspired by the 18.1 WOD but modified since I am in a hotel which does not have a rowing machine.
AMRAP in 12 minutes of
Results: For the metcon 5 rounds plus 18 reps.
Based on the CF Mainsite WOD from today…
Not for time do 5 rounds of
Then for time
Results: Feels like a really good arm workout. Used 21kg in each hand for the Bench Press. Metcon 13:44.
For time
Results: 21:17 (1 mile in 7:15 on treadmill).
6 rounds for time (time cap of 25 minutes)
Results: Great metcon… 22:24. As always I do standard Russian KBS and not overhead Crossfit/”American” KBS.
Every 2 mintues for 12 minutes (6 rounds)
Increase weight per round.
Then AMRAP in 12 minutes of
Results: Back Squat 95-135-155-165-185-195lbs. Metcon – 4 rounds plus 63 reps.