5 rounds to work up to a heavy
Then 3 rounds of
Then AMRAP in 12 minutes of
Finisher, 3 rounds of
Results: Bench got up to 170lbs (135-155-165-170-170). Max reps 14-8-6 @ 135lbs. Metcon 4 rounds plus 10 reps.
4 rounds of
Then 10 rounds of
Then AMRAP in 15 minutes
Finisher…. Bike Intervals
Results: Started with 165lbs/75kg with the Bench Press but could only manage 5 reps in round 8, so dropped to 135/66kg(70% of 1RM) for the last 2 rounds. Metcon 7 rounds plus 4 reps.
3 rounds
Then 3 rounds for time
Results: Metcon 7:12-9:36-10:05. Purposely chose a heavy Deadlift weight due to low reps. Reset between each lift with 5 second pause to try not to break form. Other options which I used instead of Deadlifts in the past, were Dips, Body Weight Bench Press or Handstand Pushups, but then I did 5 rounds.
E2MOM for 12 minutes (5 rounds)
Then 3 rounds, resting 2 minutes between rounds
Then 2 rounds resting as needed
Results: Done
3 rounds of
Every 2 minutes for 18 minutes
Then 3 rounds for time (inspired by Street Parking Artemis Vault WOD)
Results: Used 110lbs/50kg for the Rows. Metcon 12:20. Initially planned to do all rounds with 15/30 reps but after the first round decided to scale it down.