Started with a 6k run.
Then 10 rounds of
Then 6 rounds of
Then 1 round of
Then 3 rounds of
Results: The final Dip complex worked better with 4 reps, last round took a lot of effort. See if I can work up to the full 5 x 7.
AMRAP in 5 minutes
Rest 2 minute then
AMRAP in 5 minutes
Rest 2 minutes then
AMRAP in 5 minutes
Results: 13-24-35. Broke up the sets as needed to get the max reps.
Starting/ending on floor 3 rounds of
Then 6 rounds work up to a heavy
Then 10 rounds for time with a 1:1 work to rest ratio (try to do each round unbroken)
Then based on Coach Dan’s Gymnasitcs 7’s WOD.. 5 rounds of
Results: Weighted Pullups got up to 30kg. Metcon 13:37. Dips were a total fail with 7 reps… First round was unbroken but then round 2 was weak, so did a reverse ladder reducing reps per round. Still was a struggle.
5 rounds
Then wodwellcf’s “Dip N’ Dots” WOD, 3 rounds for time
Results: Metcon 17:12. Bodyweight 70kg.
Every 2 minutes for 10 minutes
Then every 2 minutes for 16 minutes
Then 3 rounds from low paralettes
Results: Done as shown. Followed up with a 10k hike…