Every 4 minutes for 20 minutes
Then Street Parking Vault WOD Morpheus
AMRAP in 5 minutes of
Rest 3 minutes then AMRAP in 4 minutes of
Rest 2 minutes then AMRAP in 3 minutes of
Results: Part 1 as prescribed. Plate Walks on a 25lbs plate (2-3cm). Metcon 21-28-37 reps.
5 rounds of
Then 3 rounds of
Then 3 rounds for time (Inspired by the Juneteenth WOD from Wodwell CF)
Results: Barbell Rows 65-75-85-95-105lbs. Used 65lbs for part 2. Metcon 21:57. Looked easy enough at first glance but turned out to be really challenging. I would hate to image how bad it would have been to do the full WOD which was 6 rounds.
6 rounds of
Then for time (taken from Healtherblackfit’s Instagram WOD for Good Friday…
Results: Failed 125lbs on round 6, so still at 120lbs for my 5RM. Metcon 23:54 ( last 40 reps took 6 minutes!).
Take 15 minutes and work up to a heavy
Then in as few sets as possible
Then for time, inspired by a Rep Werks WOD on Instagram… 25-20-15-10-5 reps of
Results: Bench 155lbs, missed at 165lbs with only 4 reps. The tempo format made it much more difficult considering that in the past I have hit 175lbs for my 5RM. Dumbbell Bench Press took 4 rounds. Metcon 16:28.
Take 15 minutes and work up to a heavy
Then every 2 minutes for 10 minutes (5 sets)
Then AMRAP in 3 minutes of
Rest 2 minutes then AMRAP in 3 minutes of
Results: Part 1 – 190lbs. Part 2 – 115lbs. Metcon used my 44lbs/20kg Sandbag, round 1 42 reps (12 x T2B), round 2 39 reps (9 x T2B).