Hotel workout from the Box Programming on Instagram.
Using a single Dumbbell, for time 21-15-9
Rest 2 minutes, then for time 30-15 of
Rest 2 minutes, then for time
Results: 5:48-9:32-9:16. For round 1 did all DB Snatches, for round 2 Clean and Push Press, for round 3 a mixture of the two.
EMOM for 9 minutes, rest 1 minute between rounds
Then every 2 minutes for 10 minutes
Then a Crossfit New England WOD from Jan 10…
AMRAP in 15 minutes of (original is 20 minutes)
Results: Strict Press/Rows @ 95lbs. Metcon 6 rounds plus 1 rep. Reduced it to 15 minutes to fit it into one hour including warm ups.
Then a Street Parking Instagram WOD…
For time, reverse ladder of the following complex, going from 10 to 1.
Then 3 rounds of, resting as needed
Results: Metcon 11:45… longest round was 8 reps and took 1:45.
3 rounds
10 x Weighted Knee Raises
Hang from a bar with a med ball/sandbag between feet and raise knees to waist (2 seconds up, 2 second hold, 2 second descent, no pause at bottom (222x)). Use a weight hat you can do all 10 reps with good form.
Every 3 minutes for 18 minutes (6 sets)
Increase weight per round.
Then for time
Modified (easier) version of one of Street Parking’s very first Instagram posts. Original had 150 Hang Squat Cleans and 4 Burpees (time cap 21 minutes).
Results: Used 3kg ball for the Knee Raises. For the Cleans 95-115-125-130-135-140lbs. Metcon 15:57 (probably should have held on for the 21 minutes).
3 rounds of
Start with an lightly loaded bar and work up to a moderate weight to start on the next part.
Then, based on the WOD Crossfit New England WOD from December 3.
5 rounds of, rest 2 minutes between rounds
Then for time 21-15-9 of
Results: Strict Press 65-95-105. Press/Jerk complex 115-125-135-145-150lbs. Did full jerk on the last round. Metcon: 6:35.