Take 15 minutes and work on a Gymnastics move.
5 rounds of
AMRAP in 10 minutes of
For the Snatch + Lunge, 1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right.
Results: Worked on Handstand Walks for the first part. Metcon 4 rounds.
A mashup of the CF Invictus Strength WOD from 10/2/2019 with a Street Parking Metcon from September 28 on Instagram.
Every 2 minutes for 20 minutes
Then AMRAP in 10 minutes of
Results: Short but effective workout. Bench Press 115-125-135…-195-205lbs. Glad I went with the heavier weight for the Metcon. StreetParking’s goal was 7 rounds, ended up with 8 rounds plus 28 reps.
Every 90 seconds for 15 minutes (10 rounds)
Keep a lowish weight to be able to move the bar quickly down and up for all 3 reps.
Then 5 rounds for time of
Results: Continuing to follow CF Invictus, this is their WOD from today. Used 165lbs for the Bench Press. Metcon in 12:19.
Every 2 minutes for 12 minutes (6 rounds)
Then for max reps, every 2 minutes for 24 minutes (4 rounds of each), inspired by today’s CF Invictus WOD.
Results: Strict Press – 115/125/135/140/145/150lbs (failed at 150). 80% of 145lbs comes to 115lbs so used that weight for the metcon. Total reps per round – 10/10, 50/8, 15 – 10/10, 50/8, 15 – 10/9, 50/8, 10 – 10/9, 50/8, 10.
3 rounds
Then AMRAP in 14 minutes of (CF Invicuts WOD from August 29, 2019)
Results: Used 175lbs for the back squats. Metcon – 3 rounds exactly.