Based on WODWell’s Ignite21 WOD on Instagram.
For time
Results: First 100 Double Unders unbroken :-). 18:42.
6 rounds of
Then for time (Abbreviated Street Parking Fenrir Vault WOD – RX is 4 x Cluster/Lunge Combo each round)
Results: Used 165lbs for the front squats. Metcon 10:45.
Every 3 minutes for 15 minutes
Then accumulate
Then AMRAP in 12 minutes (Crossfit Mayhem Freedom WOD)
Results: Metcon 2 rounds plus 10 reps.
This WOD was inspired by a post on Instagram by thegymnasticscourse.
For max Pullups, 2 rounds of
Rest 2 minutes, then for max Toes to Bar, 2 rounds of
Rest 2 minutes, then for max Dips, 2 rounds of
Rest 2 minutes then for max Rows, 2 rounds of
Rest 2 minutes, then for max Situps, 2 rounds of
Rest 2 minutes, then for max Tricep Extensions, 2 rounds of
Results: Totals… 23 Pullups, 31 Toes to Bar, 30 Ring Dips, 33 Rows, 24 Situps, 43 Extensions.
3 rounds, resting 2 minutes between rounds
Then every 3 minutes for 9 minutes
Then the Street Parking “Midgard” Vault WOD… 3 sets, rest 2 minutes between sets. Each set is 2 rounds of
Results: Back Squats and Hip Thrusts @ 185lbs. Metcons: Timer app crashed during first set, so only got times for rounds 2 and 3… 4:37 and 4:43.