Four sets of:
AMRAP in 20 minutes of
Results: Back Squats 95-135-165-185lbs all at 6 reps. Metcon 2 rounds plus 500m row, 24 Thrusters.
Based on the CF Invictus WOD from December 14.
Four rounds of
Then five sets for max reps of Dips…
Complete in 60 seconds:
Rest 60 seconds between sets.
Then not for time
Results: First part was good, kept to 6 reps except the last round when only did 5. Second part was surprisingly difficult… 15 Burpees leaves only around 15-20 seconds to get the dips in… 22 Dips total (8-5-3-3-3).
Five sets of
Then AMRAP in 7 minutes of
Then EMOM for 12 minutes rotate through each station (3 rounds of each).
Results: Power Cleans 95-115-125-130-135 (used strict press for the first two three rounds then push press for the rest). AMRAP 6 rounds plus 3 reps
Four rounds of
Then for time do 9 rounds of the following ladder
Results: For the back squats 135-165-185-195. For the metcon 7:34.
Spend 15 – 20 minutes working on handstands (Handstand Hold, Wall Walks, Plate Walks, Frog Stand, etc.)
Inspired by CF Invictus workout from Nov 22.
For time
Results: 18:30