The standard Lumberjack 20 calls for a 400m run instead of rowing.
For time:
Results: Nice long stamina workout to get the week started…. 33:18.
Note: The Metcon is a good follow on to yesterday’s workout. So either do the whole WOD from yesterday then this one tomorrow or if you just don’t want to work on the gymnastics, then do the Front Squat portion of WOD from yesterday and the metcon from today.
Spend 15-20 minutes working on Gymnastics movements, for example, I alternated…
Then 5 rounds for time (DT Hero WOD… I was inspired when I came across this YouTube video)
Results: For the Metcon 9:30 (killed my forearms). Maybe we’ll try again later in the year and see if we can beat this time…
6 rounds of
Then AMRAP in 15 minutes of
Results: Deadlift 155-185-205-225-240-255lbs (warmed up with 6-10 reps at 95 and 135lbs). L-Sit went well, started at 10 second holds before breaking then dropped to 5 seconds. AMRAP – 5 rounds plus 44 reps (1 HSPU from 6 rounds).
Take 20 Minutes and work up to a heavy
Then AMRAP in 10 minutes
Results: Deadlift ended with 290lbs/132kg with rep scheme 5-5-4-4-3-2-1-1. Metcon 6 rounds plus 10 reps (should have gone heavier on the deadlifts).
8 rounds for total reps (a Crossfit Mainsite Workout scaled from 10 rounds to 8)
Results: 45-45-44-41-38-35-35-35 (deadlifts @ 165lbs)