Every 2 minutes for 14 minutes (7 sets) do Front Squats
Then AMRAP in 20 minutes
Results: 6 reps for the last round of the front squats. For the metco 7 rounds plus 1 rep.
Every 3 minutes for 15 minutes
Then for time do reverse ladders of
Then for time
Results: Deadlifts – 135-155-185-205-225lbs. Metcon 1 – 8:31, Metcon 2 – 21:04 (really underestimated how long this one would take).
3 rounds of
Then AMRAP in 5 minutes of
Rest 1 minute, then AMRAP in 5 minutes of
Rest 1 minute, then AMRAP in 5 minutes of
Results: Metcon was taken from a CF Invictus WOD but I accidentally reversed the rounds where I did the Box Jumps with the Kettlebell Swings. Worked out good anyway. 5 rounds plus 18 reps, 2 rounds plus 11 reps, 6 rounds plus 2 reps.
Spend 15 – 20 minutes working on handstands (Handstand Hold, Wall Walks, Plate Walks, Frog Stand, etc.)
Inspired by CF Invictus workout from Nov 22.
For time
Results: 18:30
Not for time 5 sets of
AMRAP in 7 minutes
Then AMRAP in 7 minutes
Results: Push Press 5 x 95/5 x 115/5 x 130/3 x 135/3×145. For the metcons, part 1 – 5 rounds plus 12 reps / part 2 – 2 rounds plus 19 reps.