Every 3 minutes for 15 minutes
Based on the U Can’t Touch This WOD from CF New England.
Results: Bench 135-145-155-165-170lbs. Had to split the last round into 5+1 😞. Metcon 13:44.
Every 2 minutes for 10 minutes
For the knee raises put the weight between my feet, then hanging from the pullup bar lifted until knees were parallel to my waist.
Then the Street Parking Instagram WOD from June 23.
AMRAP in 18 minutes of
Results: Metcon 8 rounds plus 4 reps. Used heavier weight since there were only 5 reps per movement. Target was 8 rounds so seems like I picked right.
3 rounds of
Then every 2 minutes for 20 minutes
Then AMRAP in 12 minutes of
Results: Pullups and TRX APU worked well… did all rounds unbroken until round 9, then had to break up the pullups. Metcon 3 rounds plus 10 reps
Right rotator cuff still giving me issues so spent the first 30 minutes on shoulder accessory work to warm it all up.
Then Street Parking’s Vault WOD Ares, 4 rounds of
Results: Warm up worked, no pain during the metcon for either the press or toes to bar. Metcon 19:22.
Take 20 minutes to do some skill work (Handstands for me).
5 rounds for time
Results: Metcon 16:41.