Take 10 minutes and work up to a heavy
Every 3 minutes for 9 minutes
5-8 x Weighted Pullups @ 10kg
Then 3 rounds for time
Results: Metcon 14:45.
Got up to 65lbs with the Landmines. Getting the bar into position and foot placement were the challenges. Below is what I found worked for the feet.
3 rounds
Then 3 rounds for time
Results: Metcon 7:12-9:36-10:05. Purposely chose a heavy Deadlift weight due to low reps. Reset between each lift with 5 second pause to try not to break form. Other options which I used instead of Deadlifts in the past, were Dips, Body Weight Bench Press or Handstand Pushups, but then I did 5 rounds.
Every 3 minutes for 18 minutes
Then every 2 minutes for 6 minutes
Then taken from Street Parking Daily WOD from 5. January.
For total reps, AMRAP in 3 minutes of
Rest 1 minute then repeat for a total of 5 rounds. Score is total reps over all 5 rounds.
Results: Used 165lbs for the Bench Press. Metcon 49-49-49-46-44 reps (10 rounds plus 37 reps).
Based on the BoxProgramming Open Prep 22.3 on Instagram…
For time 6-9-12-9-6 reps of
Then every 2 minutes for 6 minutes work up to a heavy
Then accumulate
Then accumulate
Results: Metcon 8:01. Squat Cleans 135-155-165lbs. Broke L-Sits into 10 second blocks from low, 10cm paralletes. Broke Pullups into sets of 2-4.
Open WOD 20.2: AMRAP in 20 minutes of
Results: Last time I did this I got 16 rounds plus 10 reps. This time 17 rounds plus 10 reps! Hard one!
