First do 5 rounds of
Then AMRAP in 7 minutes of
Then EMOM for 10 minutes do alternating
Results: For the bench press 135/170/185/205/210lbs (could only do 1 rep at 210… 205 is a new 3RM though). AMRAP 5 rounds plus 7 reps.
Not for time do 3 rounds of
Then AMRAP in 12 minutes of
Results: 6 rounds plus 1 rep :-).
Another CF Invictus inspired WOD which I improved on.
5 rounds of
Cash out with 200 Double Unders for time.
Results: For the Deadlifts, started with 205lbs/93kg for rounds 1 – 3 then increased to 220lbs/100kg for the last 2 rounds. Completed all 7 reps of Deadlifts and Dips in each round. Had to drop to 12 Pushups in the 3rd round. Completed the Double Unders in 4:44.
Part A: AMRAP in 5 minutes of
Rest 4 minutes then
Part B: AMRAP in 5 minutes of
Rest 4 minutes then
Part C: AMRAP in 5 minutes of
Results: A – 4 rounds plus around 100m / B – 4 rounds plus 15 reps / C – 4 rounds plus 23 reps.
Spend 20 minutes working up to a heavy
Then AMRAP in 7 minutes of
Then AMRAP in 7 minutes of
Results: 135lbs/61kg for the strict press. For the metcons, 3 rounds plus 5 reps and 5 rounds plus 6 reps respectively.