Buy in
Then every 3 minutes for 15 minutes
Cash out/cool down
Continue Bike for a total of 5km (including the first part).
Results: Broke DUs into 4 sets of 50. All unbroken except one so still got it. Bike 2.37km @ 18 resistance (14 resistance for the cool down). Started Bench Press with 155lbs (body weight) but dropped to 135lbs (85% of BW) after round 2.
Starting/ending on floor 3 rounds of
Then 6 rounds work up to a heavy
Then 10 rounds for time with a 1:1 work to rest ratio (try to do each round unbroken)
Then based on Coach Dan’s Gymnasitcs 7’s WOD.. 5 rounds of
Results: Weighted Pullups got up to 30kg. Metcon 13:37. Dips were a total fail with 7 reps… First round was unbroken but then round 2 was weak, so did a reverse ladder reducing reps per round. Still was a struggle.
5 rounds of
Then 4 rounds of
Results: Worked late last night so keeping it short with not enough sleep. Used 195lbs for the Back Squats.
5 rounds of
Then 3 rounds of
Then 6 rounds of
Results: Used 220lbs/100kg for the Back Squat and held the bar in Front Rack and stepping from a 10cm step for the reverse lunges. Metcon 5:31 (could also do it as an EMOM since the work part took about 30 seconds).
Tried the new Whoop Strength app for the first time, worked pretty good…
6 rounds of
Then 2 rounds
6 rounds for time wearing a 10kg weight vest for all 3 movements
Results: Used 210lbs for the Back Squats. Metcon 10:03.