4 rounds increasing weight each round if possible
Then @ max weight from above, 2 rounds of
Then for max reps, EMOM for 16 minutes rotate through the following movements (4 rounds of each)
Results: Overhead Press 43-48-50-52kg. Used 52kg for the Push Press. Metcon 65-63-51-46 reps.
3 round of
For the Split Squats, put both front foot and back foot on 20kg plates, bring knee to floor.
Then cash in
EMOM for 12 minutes
Cash Out
Results: Metcon 14:45.
3 round of
For the Split Squats, put both front foot and back foot on 20kg plates, bring knee to floor.
5 rounds for time
Results: Metcon 14:16
5 rounds to work up to a heavy
Then 2 rounds of
Then Street Parking’s Nile Vault WOD…
Every 4 minutes for 16 minutes…
Results: Got up to 135lbs/61kg on the Strict Press. Used 65lbs for part 2. Metcon fastest round approx 1:30 – slowest 1:50. All rounds of pullups unbroken.
Inspired by wodwellcf’s Tsakos WOD….
AMRAP in 25 minutes
Buy in
Then in remaining time, AMAP of
Results: 7 rounds plus 7 reps. 2k Row in around minutes.