5 rounds of
Then 3 rounds of
Then for time 50-40-30-20-10 of
Results: Used 210lbs for the Front Squats, happy to have gotten all 5 sets without dropping my elbows too much. Metcon 9:26.
Trying to make this GOAT work a regular activity and see if that helps to improve.
Before going out (to warm up) repeat of L-Sits from last week…
3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…
Then moved out to parcour to work on Bar Muscle Up progressions…
EMOM for 8 minutes of each (complete all 8 minutes of 1 exercise then move to the next for a total of 24 minutes, 2-3 minute rest between exercises).
Ring Muscle Up progressions… EMOM for 8 minutes of each (complete all 8 minutes of 1 exercise then move to the next for a total of 16 minutes, 2-3 minute rest between exercises).
Results: L-Sits went better than last time so happy with that. Pullups were good enough, need a couple more times to see if I am progressing.
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.
Muscle Up progressions in the Parcour.
Then AMRAP in 12 minutes of
Results: Just did some random work in the parcour on ring and bar muscle ups. For the metcon 7 rounds plus 1 rep.
5 rounds of
Then 3 rounds of
Then based on Day 5 of the Street Parking 12 Days of Chrismas WODs…
3 rounds for time, rest 1 minute between rounds
(Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Push Press or if you are going fast, Cluster plus Back Thruster.)
Results: Used 195lbs for the Front Squats. Metcon 15:42.
