Every 3 minutes for 15 minutes work up to a heavy
Then Dumbbell DT, 5 rounds for time (time cap 10 minutes(
Then 3 rounds of
Results: Clean and Press 95-115-120-125-130lbs. Metcon 6:26… unexpectedly good considering I used 1kg more than the women’s Rx weight.
Inspired by Heather Blackfit’s Core Workout from May 21.
4 rounds of each exercise, 30 seconds work/15 rest for each round, complete all four rounds of each exercise before moving to the next, rest 1 minute between exercises.
Results: Done as shown. Tried to count reps… somewhere around 220 (counted l+r=1 rep where needed). We’ll see if I can sit up to get out of bed tomorrow morning.
Take 15 minutes and work up to a heavy
EMOM for 10 minutes do both of the following in each minute
Then three x 4 minute Tabatas of 20 second work, 10 second (8 rounds), rest 1 minutes between Tabatas
Results: Part 1 225lbs/102kg. Part 2 used 170lbs/77kg.
Every 2 minutes for 12 minutes
Then a tabata (8 rounds-20 sec work / 10 sec rest)
Then 8 rounds for time (based on movements from Semir Jasarevic’s Instagram post on Feb 8)
Results: Part 1 105lbs. Tabata… harder than it looks. Started off hot at 10 reps but ended up only able to do 5 per round. Metcon – 12:47.
Take 15 minutes to work on Pike lifts from a Parallel Bar with rounds in the following format
Then, inspired by the Popey WOD from WodWell/BeauBlackwood on Instagram, 3 rounds without putting the Dumbbells down throughout each round… 21-15 9 reps of
Then one standard 4 minute Tabata (8 rounds, 20 sec work/ 10 sec rest)
Results: Used my low 5cm parallel bars and could only do the single leg pike lifts. Had to sit on the floor for the normal pike lift. Metcon is way outside something I normally do, so used 8kg Dumbbells. Still was a struggle with those last reps. Tabata 50 Cal with damper at 6.