5 rounds, work up to a heavy
Then AMRAP in 15 minutes
Results: Strict Press 135-140-145-150-155lbs(failed). Warmed up with a 5-3-3-2 rep scheme before starting the singles. Metcon 2 rounds plus 160 reps (15 reps short of 3 rounds). Double Unders were weak, probably because I don’t program them enough.
Every 2 minutes for 10 minutes
For the knee raises put the weight between my feet, then hanging from the pullup bar lifted until knees were parallel to my waist.
Then the Street Parking Instagram WOD from June 23.
AMRAP in 18 minutes of
Results: Metcon 8 rounds plus 4 reps. Used heavier weight since there were only 5 reps per movement. Target was 8 rounds so seems like I picked right.
5 rounds of
Then 3 rounds of
Then 3 rounds for time (Inspired by the Juneteenth WOD from Wodwell CF)
Results: Barbell Rows 65-75-85-95-105lbs. Used 65lbs for part 2. Metcon 21:57. Looked easy enough at first glance but turned out to be really challenging. I would hate to image how bad it would have been to do the full WOD which was 6 rounds.
Take 20 minutes and work up to a heavy
Then for total time of all 6 rounds
3 rounds of
Rest 1 minute, then 3 rounds of
Results: Front Squats 185lbs. Metcon 13:58… the Rx version has a timecap of 10 minutes and Handstand Pushups for both parts, but I figured this version would make for a better workout.
5 rounds of
Keep slow easy tempo 1X12.
Then every 3 minutes for 9 minutes
AMRAP in 12 minutes of
Results: Seated Press 10-12-14-16-18kg. Bent Rows 14-16-18-20-21kg. Part 2 12kg (probably could/should have gone to 14). Metcon 3 rounds plus 400m Row and 5 reps.