Take 6 rounds to work up to a heavy
Then 2 rounds of
Then 6 rounds for time of
Results: Teached 200lbs/91kg on the Front Squats. Used 130lbs for the second part. Metcon 18:20.
5 rounds to establish a heavy
AMRAP in 16 minutes
Results: For the Overhead Press got to 18kg per hand woth 8 reps. 4 reps @ 20kg. Metcon 2 rounds plus Row, RT and 5 Bench Press. Bench Press @ 125lbs.
Inspired by CF New England’s “Gut Reaction” WOD.
5 rounds of AMRAP in 3 minutes, rest 3 minutes between rounds…
Results: Box Step Ups 16-16-8 reps (oops only did 3 rounds).
Starting/ending on floor 3 rounds of
Then 6 rounds work up to a heavy
Then 10 rounds for time with a 1:1 work to rest ratio (try to do each round unbroken)
Then based on Coach Dan’s Gymnasitcs 7’s WOD.. 5 rounds of
Results: Weighted Pullups got up to 30kg. Metcon 13:37. Dips were a total fail with 7 reps… First round was unbroken but then round 2 was weak, so did a reverse ladder reducing reps per round. Still was a struggle.
Take 6 rounds to work up to a heavy
6 x Front Squats
Then 2 rounds of
12 x Front Squats @ 65% of above 6RM
Then AMRAP in 12 minutes
Results: Got up to 175lbs/80kg with the Front Squats. Part 2 with 115lbs/52kg. Metcon 8 rounds plus 12 reps.