4 rounds of
Then 3 rounds for max reps
Results: Wall Walks and Pushups were fun. Metcon – Double Inders not so great in the first rounds but in the end got around 14 KBS and 9 BJOs per round.
Take 15 minutes and work on Handstands.
Then based on a RepWerks series off Imstagramm… 4 rounds of
Then inspired by Crossfit’s WOD from today… AMRAP in 15 minutes of
Results: 10RM was 100kg so used 75kg for the Deadlifts. Metcon 9 rounds plus 14 reps.
EMOM for 10 minutes
Then every 90 seconds for 5 rounds (7 1/2 minutes) with forearms on a large stability ball
Then 4 rounds, rest 2 minutes between rounds, increase weight per round
Results: Bench Press 95-115-125-135lbs/61kg.
Every 3 minute for 9 minutes
Immediately followed by every 3 minutes for 6 minutes
Then 2 round, rest as needed
Then for time
Results: Used 110kg for the Deadlifts. Not sire about my form during the pause…. felt like my shoulders were slumping. Box Jumps around 90cm. Metcon 11:05. Suggest subs for the Handstand Walk… 6 x Plate Walks or 2 x Wall Walks.
Take 20 minutes and work up to a heavy
Then, based on the ‘Tap Dancing’ WOD from Crossfit New England, AMRAP in 10 minutes
Results: 5×60-5×100-3×120-1×130-1×150-1x160kg/352lbs (52lbs/24kg above my last 1RM!!) Metcon 3 rounds plus 50 DUs and 22 KBS.