Handstand work then T2B, Wallballs and Bike

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Take 20 minutes and work on Handstands and Planche or whatever you feel you need to work on.

Then, inspired by CF New England’w WOD from Nov 25…

AMRAP in 7 minutes of

  • 30 x Toes to Bar
  • 30 x Sandbag Thrusters/Wall Balls
  • Max Distance Bike

Immediately followed by AMRAP in 5 minutes of

  • 20 x Toes to Bar
  • 20 x Sandbag Thrusters/Wall Balls
  • Max Distance Bike

Immediately followed by AMRAP in 3 minutes of

  • 10 x Toes to Bar
  • 10 x Sandbag Thrusters/Wall Balls
  • Max Distance Bike

Results: Metcon 3.8km.

Back Squats

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Only legs today since I plan to go for a hike/snowshoe and want to get an early start. Combine with the metcon from tomorrow’s WOD to make it a full workout.

Work up to a heavy

  • 5 x Back Squat

Then EMOM for 8 monutes or until you cannot complete all reps in a minute

  • 8 x Back Squat @ 70% of above max

Results: Back Squat got up to 215lbs/96kg. Used 70kg for the second part but only completed 4 rounds.

Strict Presses and FFE Split Squats then Row, Wall Walks and HPC

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3 rounds of

  • 5 x Strict Press @ 5-10lbs heavier than last time
  • Rest 15 seconds
  • 5 x Front Foot Elevated Split Squat @ 32kg (16kg DB per hand) per leg
  • Rest 2 mimutes

Then 3 rounds of AMRAP in 4 minutes, rest 2 minutes between rounds

  • Row 25 Calories
  • 2 x Wall Walks
  • Max Hang Power Clean @ 110lbs/50kg

Results: Used 130lbs for the Presses, split rrps up as needed to get all 5 in per set with no more than 20 second rest between reps 5-4+1-4+1. Cleans 13-10-12 reps.

Deficit Deadlifts then Push Press, Pike Press, Atomic Pushups and Lunges

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Starting a cycle of Deadlifts inspired by RepWerks on Instagram.

Work up to a heavy

  • 5 x Deficit Deadlift

Then EMOM for 8 minutes

  • 8 x Deficit Deadlifts @ 75% of above max

Then, inspred by a Crossfit mainsite WOD on Dec 24, 4 sets of Tabatas (8 rounds, 20 seconds work, 10 seconds rest)…

  • Tabata 1 – Push Press @ 65lbs/32kg
  • Rest 1 minute
  • Tabata 2 – Pike Lifts over KB
  • Rest 1 minute
  • Tabata 3 – Front Rack Lunges @ 65lbs/32kg
  • Rest 1 minute
  • Tabata 4 – TRX Atomic Pushups

Results: 5RM DDL 225lbs/102kg. Used 165lbs/75kg for part 2.