Then 5 rounds, working up to a heavy Bench Press
Then taken from Street Parking’s Hermes WOD on Instagram…
AMRAP in 3 minutes of
Rest 1 minute then repeat for a total of 4 rounds.
Results: Bench Press 155lbs/70kg. Metcon – 2 rounds + 17 reps – 2+7 – 2+5 – 2+2.
Take 15 minutes and work up to a heavy
Then AMRAP in 15
Results: Front Squats – 170lbs. Metcon 7 rounds plus 32 reps (4 reps short of 8 rounds).
4 rounds, rest 2 minutes between rounds
Then a Heatherblackfit WOD from Instagram
3 rounds for max Pullups
Immediately into 3 rounds for max Toes to Bar
Results: For the Weighted Pullups I started with 8kg in the first round, then to 14kg in rounds 2-4. Handstand Pushups went very well for not having done them in a while. No shoulder pain. Metcon 1 18-15-13. Metcon 2 10-10-10. 14:18 total time.
For time, CF Invictus version of the 12 Days of Christmas WOD (compare to last year)
Results: 35:58 (32:25 last year… gettin’ old I guess 🙂 )
Take 15 minutes and work up to a heavy
“The Quick and the Dead” Hero WOD (scaled)…
For time 3-9-15-21-15-9-3 of
Results: Deadlift 265lbs. Metcon – 13:58. Target is less than 13 minutes.