Accumulate
Then take 5 rounds and work up to a heavy
Then 3 sets of
Finisher, for time
Results: Back Squat 135-160-185-195-200lbs. Row 5:54. Last time was Feb 15 when I rowed 1500m in 5:57.
5 rounds work up to a heavy
Then for time
Results: Warmed up Back Squats with 2 rounds of 3x Pause Squats @ 95 and 135lbs. Back Squat 165-185-205-215-225lbs. Metcon 10:27.
4 sets of
Every 2 minutes for 8 minutes, work up to a heavy
5 x Pause Back Squat, 2 second pause at the bottom (22X2)
Then AMRAP in 15 minutes of
Results: Back Squats 165-175-185-190lbs/86kg. Metcon 6 rounds plus 17 reps.
Rebuilding after 2 weeks of doing nothing on vacation.
3 rounds of
Then EMOM for 20 minutes
Then 5 rounds for time
Results: For the back squats, used 155lbs/70kg. Metcon 9:22.
Taken from Atomic CF’s “SomeKindofWonderful” WOD
6 rounds of
Then every 3 minutes for 21 minutes (7 rounds)
Results: Used 200lbs for the Back Squats. Metcon done mostly with 50 or so seconds to rest each round.