Not for time, 3 rounds of
2 x Turkish Getups per Side
Then every 2 minutes for 15 minutes, Hang Power Cleans
Then every 2 minutes for 15 minutes (5 rounds), work up to a heavy
Then not for time 3 rounds of
Results: TGUs 14-16-18kg. HPCs 80-95-105-115-130lbs. PC 135-145-150-165-175lbs (new 1RM).
Since the Rx weight is too high, decided to use the scaled weight which is right around my max.
Beginning on an 8-minute clock, complete as many reps as possible of:
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
Stop at 20 minutes.
Results: As prescribed 1 round plus 80 reps (didn’t even finish the first 8 minute set). Continued anyway as if it was an AMRAP in 20 minutes to get a good workout today and finished with 3 rounds plus 8 reps.
Five rounds of
Five rounds of
Then do Overhead Squats with the following rep scheme
Results: Snatches 65-75-95-105-110lbs. Used empty bar for the Pause Squats. OHS as shown above.
3 rounds
Increase weight per round, rest as needed.
This next part is mostly a repeat of a WOD from 2017.
5 rounds for time
Results: Metcon 15:48 (finished last time in 17:45, including 200 Double Unders, so not so bad this time).
Take 15 minutes and work up to a heavy
The next part is taken from the CF New England WOD from January 16.
AMRAP in 5 minutes of
Rest 5 minutes then AMRAP in 5 minutes of
Rest 5 minutes then AMRAP in 5 minutes of
Results: Deadlifts got up to 290lbs. Metcon – 1 round plus 8 reps (32 reps), 2 rounds (36 reps), 3 rounds (36 reps). Interesting that all 3 ended up with almost the same number of reps.