Take 5 rounds, working up to a heavy deadlift…
Then for total time including both Framr Carrys…
Immediately followed by 3 rounds of
Immediately followed by
Results: Deadlifts 205-225-255-265-275lbs/125kg. Dips 15-12-9-9-8. Metcon 24:24.
5 rounds to work up to a
For time 21-18-15-12-9-6-3 of
After each set do
Results: Back Squat 61-70-80-85-91kg. Metcon 23:08.
3 rounds of
*Hold the Kettlebell in a Front Rack on one side, do the 30 high step marches (total, 15 per leg), then switch the Kettlebell to the other hand and repeat.
Then take `15 minutes and work up to a heavy
Then, based on the CF New England “Burnin’ Up” WOD, for time
Results: Front Squat 210lbs/95kg. Kettlebell Marches were something new I have been seeing as a good Core workout… is harder than it looks. Metcon 29:35. Used a 4cm step for the step overs.
3 rounds of
Then 5 rounds for max reps of Lunges, Situps and Presses…
Results: Used 115lbs for the Bench and hands about 1cm inside the knurl on the bar. Close Grip Pullups 10-8-8. Metcon 68-60-63-63-63 reps.
Every 2 minutes, for 16 minutes (8 sets) do Back Squats
3 rounds
Results: Back Squat 165-185-195-205-215-225-230-235lbs.