A “Suns Out Guns Out” kind of workout.
3 rounds of
Then 2 rounds of
Then immediately into 2 rounds of
Results: Used 55kg for the Bench. Otherwise done as shown, breaking the reps as needed.
5 rounds of
Then the Crossfit Mainsite WOD from Feb 4, EMOM for 12 minutes accumulate (3 rounds of each)
Results: Used 165lbs/75kg for the Bench Press.
4 rounds of
Then, for time, the Crossfit Mainsite WOD from today, 50-35-20 reps of
Then as finisher, 3 rounds of
Results: Used 185lbs/85kg for the Bench Press again. Last time broke the sets into 3+1, this time all 4 unbroken. Metcon 15:25.
3 rounds of
Then 10 rounds for time
Results: Took some time warming up for the deadlifts since I don’t do them so often. 45 second handstand hold felt like a long time, only could manage 30 seconds at the end. Metcon 19:52.
3 rounds of
Then, based on CF New England’s WOD from May 7, three 4 minute AMRAPs for max calories Rowed…
AMRAP in 4 minutes
3 rounds of
Max Calorie Row in remaining time.
Rest 4 minutes, then AMRAP in 4 minutes
3 rounds of
Max Calorie Row in remaining time.
Rest 4 minutes, then AMRAP in 4 minutes
3 rounds of
Max Calorie Row in remaining time.
Results: Was able to get a handstand hold of around 8-10 seconds per round. Metcon 12-0-12… second round was hard, finished the 3 rounds with about 10 seconds left.