Every 2 minutes for 14 minutes (7 rounds) work up to a heavy
1.1.1 x Power Clean, rest 10 seconds between reps
For time 10-9-8-7-6-5-4-3-2-1 of (taken from onlinewod on Instagram)
Results: Power Clean 95-110-125-140-155-160-165lbs (failed on second rep). Metcon 11:57.
5 rounds of AMRAP in 3 minutes (CF New England Check Swing WOD) of
Results: Set the pace on the first round then tried to maintain it throughout. 26-26-25-26-26. Remember that you get a long 3 min rest between rounds 😉
Every 3 minutes for 15 minutes
Then 5 rounds of
Then 3 rounds for time of
Results: Zombie Squats 45-65-95-115-125lbs. Strict Press (150lbs is my 1RM) 95-110-125-110-125-140-150lbs/68kg. Metcon 13:21.
4 rounds of
Then 3 rounds of
Then AMRAP in 12 minutes of
Results: Bench @ 165lbs/75kg 9-7-6-5. Metcon 12 rounds plus 2 reps.
3 rounds of
Then every 3 minutes for 9 minutes
3 rounds for time
Results: Kept Pullup weight light to see if small increments works better. Metcon 24:59. First round went quick, the other two were much slower… not an easy WOD.
