Take 15 minutes and work up to a heavy
Then every 3 minutes for 9 minutes
Then for time
Results: Strict Press got to 115lbs/52kg. Used 95lbs/43kg for the second part. Metcon 4:18.
Taken from RepWerks Instagram post from May 24…
6 rounds of tempo pause Back Squats (32×1) with the following rep scheme, rest 1 minute between rounds
Then 3 rounds of the following complex resting 2 minutes between rounds, this WOD is based on Semir Jasarevic’s Instagram post from June 7…
Results: Back Squat 140-165-175-185-195-200lbs/91kg. Be careful on the weight ramp up, the pauses take a lot out so that ascent gets very sticky very fast. Complex done with 25lbs/20kg weight on bar. Rested 2-3 minutes between rounds.
Right rotator cuff still giving me issues so spent the first 30 minutes on shoulder accessory work to warm it all up.
Then Street Parking’s Vault WOD Ares, 4 rounds of
Results: Warm up worked, no pain during the metcon for either the press or toes to bar. Metcon 19:22.
Then 5 rounds, working up to a heavy Bench Press
Then taken from Street Parking’s Hermes WOD on Instagram…
AMRAP in 3 minutes of
Rest 1 minute then repeat for a total of 4 rounds.
Results: Bench Press 155lbs/70kg. Metcon – 2 rounds + 17 reps – 2+7 – 2+5 – 2+2.
Five sets, increasing weight per round
Then AMRAP in 21 minutes of
Results: Pause DL 185-205-215-220-225lbs. Metcon 6 rounds plus 24 reps. Used 135lbs for the metcon DL.