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.
Back from vacation workout…
3 rounds of
Then Street Parking’s Ramesses II Vault WOD, AMRAP in 18 minutes of
* For Kipping shoot for 12+ rounds and for Strict 9+.
Results: Metcon 10 rounds plus 9 reps.
4 rounds of
5 x Strict Press @ 90% of 3RM
Then, inspired by Street Parking’s Isis Vault WOD, AMRAP in 6 minutes
Rest 4 minutes then for time
Results: Used 125lbs for the Presses. Metcon 45 Burpees and 6:29. Fun format….my timer even let me program poth part into a single workout.
Modified version of the ‘Shitshow 230314’ WOD from wodwellcf.
10 rounds for time, with a work rest ratio of 1:1 (for example if the first round takes 28 seconds, then rest 28 seconds before the 2nd round, if the 2nd round takes 35 seconds, then rest 35 seconds before the 3rd round, etc… see below)
Results: Used 115lbs … 20:17. Nice format. For an extra challenge bump it up to 15 rounds (Rx).
