4 rounds
EMOM for 12 minutes, alternate through the following
Every 3 minutes for 12 minutes
Work up to a heavy set.
Then for form, 3 rounds of
Results: Overhead Squats 75-85-95-105lbs. Snatch Balance 65-75-75lbs.
1 round of
Then 4 rounds of
Then AMRAP in 5 minutes
Rest 2 minutes then AMRAP in 5 minutes
Rest 2 minutes then AMRAP in 5 minutes
Results: Metcon 47 (15+32) – 52 (13+37) – 33 (13+20).
3 sets of the following
Rest as needed between sets.
Then 6 sets of Deadlifts
Then the “Down Up” WOD from Wodapalooza.
5 rounds of the down and back ladder 12-9-6-9-12 of
Results: Deadlifts – 195-225-255-225-255-285lbs. Metcon 8:58, but forgot the last set of Burpees… I was so happy to be done with the Deadlifts!
Another Hotel WOD.
3 sets of the following (total of 9 rounds), rest as needed between sets.
AMRAP in 12 minutes of the following complex
For the reverse lunges, alternate legs so you end up doing two reps on one leg and one on the other leg keeping the dumbbell overhead for all reps.
Results: Metcon 2 rounds plus 24 reps. 50lbs may have been too heavy.
Every 2 minutes for 16 minutes (8 rounds)
Work up to a heavy single.
Then warm up with 3 rounds of
Work up to 205lbs.
Then AMRAP in 5 minutes
Rest 3 minutes then AMRAP in 5 minutes
Rest 3 minutes then AMRAP in 5 minutes
Results: Bench Press 135-155-175-185-195-205-210-215lbs. Metcon 23-35-45lbs.