3 rounds
Increase weight per round, rest as needed.
This next part is mostly a repeat of a WOD from 2017.
5 rounds for time
Results: Metcon 15:48 (finished last time in 17:45, including 200 Double Unders, so not so bad this time).
Every 2 minutes for 10 minutes (5 rounds)
This next part is inspired by the 18.1 WOD but modified since I am in a hotel which does not have a rowing machine.
AMRAP in 12 minutes of
Results: For the metcon 5 rounds plus 18 reps.
A modified version of the CF New England WOD from Dec 23.
For time, do all of the following without resting between.
3 rounds
Row 50 calories (100 on Concept II)
3 rounds
Results: 24:39 (50 cal row took 8:36). Nice conditioning workout after being off for a couple of days. I did the presses with both arms at the same time. For the rows, did one arm at a time with one hand on bench. Deadlifts, switched leg for each rep.
8 rounds of
Increase weight until you cannot complete the max number of reps. Then stick with that weight for the rest of the workout.
Then AMRAP in 15 mintues of
Results: Dumbbell Press 10-12-14-16-16-16-16-16kg. Barbell Rows – 80-95-105-115-120-120-120-120lbs. Metcon – 4 rounds plus 5 reps.
EMOM for 8 minutes do
Then 5 rounds for time of
Results: Seated press used 14-14-16-18kg. Metcon in 16:38.