Every 3 minutes for 15 minutes
Based on the U Can’t Touch This WOD from CF New England.
Results: Bench 135-145-155-165-170lbs. Had to split the last round into 5+1 😞. Metcon 13:44.
For total Kettlebell Swings….
AMRAP in 3 minutes of the following
Rest 2 minutes then AMRAP in 3 minutes
Rest 2 minutes then AMRAP in 3 minutes
Rest 2 minutes then AMRAP in 3 minutes
Rest 2 minutes then AMRAP in 3 minutes
Results: 40-30-23-22-23 reps (138 total). Made this one up myself… worked pretty well I think.
Every 2 minutes for 10 minutes
Then EMOM for 10 minutes of
Then AMRAP in 15 minutes of
Results: DL 205-235-255-265-270lbs/123kg (new 3RM). Metcon 3 rounds plus 35 reps.
Take 15 minutes and work up to the working weight for the Deadlifts.
AMRAP in 25 minutes of
Inspired by the Street Parking Vault WOD Zeus.
Results: Nice long WOD… 2 rounds plus 42 reps. Round times 7:42 – 11:13 – 6:05.
3 rounds of
Then every 2 minutes for 20 minutes
Then AMRAP in 12 minutes of
Results: Pullups and TRX APU worked well… did all rounds unbroken until round 9, then had to break up the pullups. Metcon 3 rounds plus 10 reps