5 rounds of
Then 4 rounds of
Work up to the working weight for the next round.
For time 10-20-30-40-50 of
Results: Bench Press 135-155-185-190-195(x2)lbs. Deadlift warm up 155-170-185-205lbs. Metcon 9:29.
Inspired by this CF Invictus WOD on Instagram.
AMRAP in 4 minutes of
Rest 4 minutes then, AMRAP in 4 minutes of
Rest 4 minutes, then AMRAP in 4 minutes of
Rest 4 minutes then, AMRAP in 4 minutes of
Results: Metcon 25-7-15-9 reps. Really happy with my deadlifts being able to do consecutive sets of 10 at 205lbs and 5 at 225lbs. Not happy with my left leg on Pistol squats. Right was good, left was a struggle for every rep. Added 12 x RFE split squats on left only at the end.
Every 2 minutes for 12 minutes
Then 5 rounds of this Street Parking WOD.
Results: Deadlifts – 185-205-225-255-275-285-15 x 205lbs. Metcon 20:19 (4:00-5:45 per round including the rest), only did 4 rounds using a 14kg Kettlebell (could also use a Dumbbell).
Take 15 minutes and work on Handstands.
Every 2 minutes for 12 minutes, Deadlift
Then for time 21-15-9 of
Results: 225-240-265-280-285-295-305lbs/138kg. Metcon 7:40.
The format for these two are inspired by two different Instagram posts from The Box Programming.
For time 100 Toes to Bar, every time you break do
Then for time 50 x Deadlift @ 185lbs, every time you break do
Results: Part 1 – 13:13, Part 2 – 6:54.