5 rounds of
Then 4 rounds
Then 6 rounds for time
Results: Used 170lbs for the Front Squats. Metcon 4:58 (shorter than I expected but only 36 reps total, so next time adding a 2 minute rest and repeating might be an idea to extend).
4 rounds of
Then 4 rounds of
Then based on the “Long Legs” WOD from WODwell…
For time 20-18-16-14-12-10-8-6 of
Results: For the Squats used 155lbs. Metcon 16:13.
4 rounds
Then based on the Vest and Bells WOD from Jollerblades on Instagram…
Wearing a 10kg weight vest, EMOM for 15 minutes, rotate throughout each of the movements (5 rounds per movement)
Results: Used 145lbs for the Front Squats. Metcon done.
4 rounds
Then 3 rounds of
* Front foot in a 20kg plate
Then, inspired inspired by CF New England’s “Floored” WOD…
AMRAP in 4 minutes of
Rest 4 minutes then AMRAP in 4 minutes of
Rest 4 minutes then AMRAP in 4 minutes of
Results: Front Squat with 135lbs. Metcon 1 round plus 12 reps, 1+11, 1+17.
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.