5 rounds for time
Results: 29:36. Used 155lbs/70kg for the Power Cleans. Last time we did 3 x Power Cleans from the floor was June 16. My 3RM is 160lbs. Went heavy here so it was slow going with a 15-30 second rest between reps.
Going into the office so needed a quick, full body workout.
AMRAP 14 minutes of the following (repeat of a WOD I did in 2015 and then again in 2016):
etc… (+1, +2, +3)
Results: 6 rounds plus 8 deadlifts, 17 burpees and 13 V-Ups. This beat the 5 rounds I did the last two times I did this WOD so not bad.
5 rounds
2 rounds of
For the SDL plus Row, use a single 24kg Kettlebell in opposite hand from the leg doing the DL and at the bottom of the Deadlift do a bent row. 12 on one side, then switch to the other.
For time
Results: Deadlifts 205-235-255-265-270lbs/122kg. SDL plus Rows worked OK, need a lot of concentration. Metcon 6:28.
Every 3 minutes for 15 minutes work up to a heavy
Then Dumbbell DT, 5 rounds for time (time cap 10 minutes(
Then 3 rounds of
Results: Clean and Press 95-115-120-125-130lbs. Metcon 6:26… unexpectedly good considering I used 1kg more than the women’s Rx weight.
A slightly modified version of the Crosfit Hero WOD “The Seven” posted by WodWell on Instagram.
7 rounds for time (time cap 30 minutes)
Results: Metcon 29:18. Good long grind to get the week started.
