Take 15 minutes and establish a max
Then 3 rounds of
Then Street Parking’s WOD from December 27…
Every 2 minutes for 14 minutes
Results: Got up to 140lbs on the Press. Metcon was tough… averaged 1:20 per round, last three rounds had to break up the Pullups but was able to keep the front squats unbroken for all rounds.
3 rounds of
Then 3 rounds for time (Invictus Boston Winter Throwdown #3)…
Results: Metcon 11:29.
4 rounds of
Then 3 rounds
Then, inspired by CF New England’s “ESPN8” WOD, 4 rounds of AMRAP in 5 minutes (total 20 minutes)
Results: Ring Rows were poor… need more strength and practice. Metcon 5.66km. Lunges were really hard.
6 rounds of
Then 2 rounds of
Then yesterday’s Tabata WOD from theboxprogramming… For total reps, 5 rounds of 20 seconds work, 40 seconds rest of each movement, rest 1 minute between rounds…
Results: Used 160lbs for the Bench Press. Dips 8-8. Metcon 32-32-33-32-32.
4 rounds of
Then inspired by “Cranky Christine” WOD from CF New England…
3 rounds for time including rest (time cap 25 minutes) of
Results: Metcon 2 rounds plus 650m.