3 sets of
Rest as needed between sets.
Then 5 rounds
For the Dumbbell Press sit on a bench and hold Dumbbells at shoulders, press one at a time for a total of 10 reps.
Then for time 10-20-30-40-30-20-10 of
Results: Back Squats 135-165-185lbs. Metcon 9:26.
6 rounds of
Work up to a heavy triple.
Then 8 rounds for time (Rx version of the Street Parking WOD from March 13), try and get under 15 minutes.
Results: Bench Press 135-155-170-185-195-200lbs. Metcon 14:54.
Another Hotel WOD.
3 sets of the following (total of 9 rounds), rest as needed between sets.
AMRAP in 12 minutes of the following complex
For the reverse lunges, alternate legs so you end up doing two reps on one leg and one on the other leg keeping the dumbbell overhead for all reps.
Results: Metcon 2 rounds plus 24 reps. 50lbs may have been too heavy.
Hotel workout from the Box Programming on Instagram.
Using a single Dumbbell, for time 21-15-9
Rest 2 minutes, then for time 30-15 of
Rest 2 minutes, then for time
Results: 5:48-9:32-9:16. For round 1 did all DB Snatches, for round 2 Clean and Push Press, for round 3 a mixture of the two.
Then a Street Parking Instagram WOD…
For time, reverse ladder of the following complex, going from 10 to 1.
Then 3 rounds of, resting as needed
Results: Metcon 11:45… longest round was 8 reps and took 1:45.