Take 15 minutes and work up to a heavy
The next part is taken from the CF Invictus WOD from Jan 5, 2019.
For time do 30 rounds of
Results: Got up to 3 x 135lbs for the strict press but failed at 145lbs with only two reps. For the metcon 14:42.
Every 2 minutes for 10 minutes
Based on the CF New England WOD from Jan 3, 2019.
AMRAP in 12 minutes of
Adding 2/20 every round until time runs out.
Results: For the Pullups did 10-8-7-6-6/37 total. For the metcon did 5 rounds plus 18 reps.
This is the third time I did this workout. In November of 2015 did it two weeks in a row in 44:50 and 43:57.
For time, do 5 rounds of
Results: For each work portion not including the 3 min rest 6:02, 6:18, 6:55, 7:01, 7,13. Total time including all rest 45:29.
8 rounds of
Increase weight until you cannot complete the max number of reps. Then stick with that weight for the rest of the workout.
Then AMRAP in 15 mintues of
Results: Dumbbell Press 10-12-14-16-16-16-16-16kg. Barbell Rows – 80-95-105-115-120-120-120-120lbs. Metcon – 4 rounds plus 5 reps.
Hotel WOD… AMRAP in 3 minutes, repeat for 5 rounds resting 60 seconds between rounds
Then one 4 minute tabata (work 20/ rest 10 x 8 rounds)
Results: 5 rounds plus 3 reps, 5 rounds, 5 rounds, 4 rounds plus 11 reps, 4 rounds plus 9 reps.