Every 2 minutes for 10 minutes (5 rounds)
This next part is inspired by the 18.1 WOD but modified since I am in a hotel which does not have a rowing machine.
AMRAP in 12 minutes of
Results: For the metcon 5 rounds plus 18 reps.
Take 15 minutes and work up to a heavy
The next part is taken from the CF New England WOD from January 16.
AMRAP in 5 minutes of
Rest 5 minutes then AMRAP in 5 minutes of
Rest 5 minutes then AMRAP in 5 minutes of
Results: Deadlifts got up to 290lbs. Metcon – 1 round plus 8 reps (32 reps), 2 rounds (36 reps), 3 rounds (36 reps). Interesting that all 3 ended up with almost the same number of reps.
Street Parking WOD from December 11, 2018 posted on Instagram.
50 rounds for time, EMOM stop and do 4 x Burpees
Results: 15:21.
6 rounds for time (time cap of 25 minutes)
Results: Great metcon… 22:24. As always I do standard Russian KBS and not overhead Crossfit/”American” KBS.
Take 10 minutes and work on press to headstand and kickup to handstand. For the headstands, once up, hold for 10-15 seconds then slowly return feet to floor. Focusing on controlling the press up and back down. For handstands, kickup against a wall, work on full extension.
Then 3 rounds of
Try to combine the two movements without dropping off the bar.
Then for time do 21-15-9 of
Results: For Pullups did the first two rounds with 5 strict and 10 unbroken kipping, third and forth rounds with 4 strict but had to split the kipping into multiple sets. For the metcon 13:29.