Spartan training WOD I found on Instagram.
Three rounds for time
Then 5 rounds of
For the alternating presses, hold both dumbbells at shoulder level and alternate pushing one then the other overhead.
Results: For the first part 5:09.
AMRAP in 15 minutes of
Results: 5 rounds plus 15 reps
Take 10 minutes and work on press to headstand and kickup to handstand. For the headstands, once up, hold for 10-15 seconds then slowly return feet to floor. Focusing on controlling the press up and back down. For handstands, kickup against a wall, work on full extension.
Then 3 rounds of
Try to combine the two movements without dropping off the bar.
Then for time do 21-15-9 of
Results: For Pullups did the first two rounds with 5 strict and 10 unbroken kipping, third and forth rounds with 4 strict but had to split the kipping into multiple sets. For the metcon 13:29.
This was inspired by a couple of CF Invictus WODs which I mashed up and modified into what is below.
Every 2 minutes for 16 minutes (8 rounds)
Then 4 rounds for time of
Results: This turned out to be a really good workout. Back Squats at 200lbs. Metcon in 9:20.
Inspired by the Crossfit Mainsite WOD from December 12, 2018.
3 rounds for time
5 rounds of
Results: Didn’t warm up much since the metcon is basically a warmup. Finished the Metcon in 5:27. Deadlifts 115-135-165-185-220.