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.
Take 6 rounds to work up to a heavy
Then 2 rounds of
Then 6 rounds for time of
Results: Teached 200lbs/91kg on the Front Squats. Used 130lbs for the second part. Metcon 18:20.
9 rounds with 1 minute rest between rounds
Then 5 rounds for time (inspired by theboxprogramming)
Results: Metcon 21:16.