Start with Annie… For time, 50-40-30-20-10 of
Then 5 rounds of
Results: Annie 9:46 which is sad since I did it in 8:56 and 8:36 in the past (again double unders let me down, too many trips). Bench Press @ 165lbs.
Taken from the CF Invictus WOD from August 28.
3 rounds for time
Then 3 sets of
Results: Metcon 6:19. Should have been better but had trouble with Double Unders. For the second part used 65-75-80lbs for the SLDL and Glute Bridges.
Every 90 seconds for 15 minutes (5 rounds of each) alternate the following, focus on full ROM and good form.
Then for time
Results: For the alternating lunges did sets of 10-15 per hand then switched. Metcon in 19:08.
EMOM for 8 minutes do
Then 5 rounds for time of
Results: Seated press used 14-14-16-18kg. Metcon in 16:38.
Every 2 minutes for 16 minutes (8 rounds)
Increase weight slowly since there are a lot of rounds ending at a heavy weight in the last set.
Then using 80% of the weight of the last set do 3 sets of
Then do 5 rounds for time
Results: For the Strict Presses 80-95-105-115-125-130-135-140lbs (1 rep only in the last round). Used 115lbs for the second part. For the Metcon 7:56.