5 rounds
Then 2 rounds of
Then inspired by WODwell CF’s “Bundle of Joy” WOD… AMRAP in 15 minutes of
Results: Used 215lbs/97.5kg for the first set of 3 x Back Squats, 135lbs for the second set of 15. Metcon 4 rounds plus 10 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.
4 rounds of
Then 3 rounds of
Then EMOM for 20 minutes cycle through the following stations
Results: Used 200lbs for the Back Squats. Pistol Squats were good with the slow descent/ascent and a small pause at either end too check in. EMOM as prescribed, good one.
4 rounds, work up to a heavy
Then accumulate
Then AMRAP in 15 minutes
Results: Back Squat 165-185-195-200lbs/91kg. Used 100lbs for the Step Ups. Metcon 5 rounds plus 24 reps.
4 rounds
Then 5 rounds for time
Results: Used 185 for the Back Squats. Metcon 19:53.