5 rounds work up to a heavy
Then 2 rounds of
Then AMRAP in 12 minutes (WODwell’s “High Noon” WOD)…
Results: Strict Presses 115lbs. Metcon 5 rounds plus 9 reps.
3 rounds of
5 rounds to work up to a heavy
Then AMRAP in 12 minutes of
For the lunge, step into a forward lunge then directly step into a reverse lunge on the same leg, then switch legs. Weight stays overhead the whole time on the same arm.
Results: Back Squat 215lbs. Metccon 3 rounds plus 2 reps.
The Holleyman WOD from WODwell on Instagram…
30 rounds for time (time cap 30 minutes)
Results: Used 20kg Sandbag Thrusters for the Wall Balls as usual. Used 135lbs/62kg (Rx 102kg) for the Power Clean. 26 rounds 4 reps at the time cap. Rx does not have a time cap but I needed to go into the office so…
Every 2 minutes for 10 minutes
Immediately followed (after last 2 minutes ends) every 2 minutes for 4 minutes (2 rounds) of
Then EMOM for 10 minutes
Then every 2 minutes for 20 minutes, using a single kettlebell (inspired by this Kettlebell Kings WOD)…
Results: All done as shown. Max Pullups – 6 and 4, Max Dips – 10 and 9. Used 16kg Kettlebell for the Metcon.
4 rounds of
Then for time
Then 8 rounds, resting 1 minute between rounds
Results: Metcon 10:04.