3 rounds of
Then for total reps, 30 seconds on/30 seconds off for 20 minutes, rotate through each of the following (5 rounds of each)
Results: Used 220lbs/100kg for the Deadlifts. Metcon 252 reps, got fun once I set the target of 50 reps per round.
6 rounds, rest exactly one minute between rounds
Then inspired by the CF New England WOD from January 4…
5 rounds of AMRAP in 3 minutes, rest 3 minutes between rounds
Results: Pullups seemed easy so will continue to add load in the coming weeks and see what that does. Metcon 14-14-2-3-2 calories per round… probably should have used lighter weight but was looking for a heavy challenge.
Take 20 minutes and work on Planche, Press to Handstand, etc.
Then 3 rounds of, rest 2 – 3 minutes between rounds
Rest 2 minutes then 2 rounds, rest 2 minutes between rounds
Then
Results: Used 130lbs/59kg for the Strict Press… weak after the handstand work 5-3.1.1-4.1. Used 49kg/105lbs for the second part 6 and 5 reps. Indoor bike 15km. I restarted my iFit subscription so working on a couple of long hill rides from one of their programs.
4 rounds of
Then EMOM for 10 minutes, alternate legs per minute (5 rounds per leg)
Then for time accumulate (start with the KB Swings)
Results: Used 190lbs/86kg for the Back Squats. Metcon 12:28.
Street Parking Vault WOD from Jan 5.
AMRAP in 13 minutes for total Bupees…
Buy in: 3 rounds of
Then in remaining time
Results: Guidance on this WOD was to finish the buy-in in 7 minutes and shoot for 60 Burpees… hahaha. I finished the buy-in in 12 minutes and got 11 Burpees. I started with 75lbs/34kg for the first round, then dropped to 65lbs/30kg in the last two.