Take 15 minutes and work up to the working weight for the Deadlifts.
AMRAP in 25 minutes of
Inspired by the Street Parking Vault WOD Zeus.
Results: Nice long WOD… 2 rounds plus 42 reps. Round times 7:42 – 11:13 – 6:05.
Take 20 minutes to do some skill work (Handstands for me).
5 rounds for time
Results: Metcon 16:41.
6 rounds, rest 2 minutes between rounds
EMOM for 15 minute or until failure
Then for time
Results: Bench – 135-155-175-155-175-195lbs. Part 2 used 100lbs. Metcon 9:52.
Five sets, increasing weight per round
Then AMRAP in 21 minutes of
Results: Pause DL 185-205-215-220-225lbs. Metcon 6 rounds plus 24 reps. Used 135lbs for the metcon DL.
Every 3 minutes for 12 minutes
Then AMRAP in 15 minutes of
Results: Deadlift used 185lbs. Stopped after 1 round in the metcon. Calf cramp or something. Finished a couple of rounds of the Renegade Rows and Situps just so the day was not a complete waste.