Take 10 minutes and work on
3 rounds of
Then AMRAP in 12 minutes
Results: Metcon 6 rounds plus 8 reps.
5 rounds of
Then in as few sets as possible, rest no more than 10-15 seconds each break
Then in as few sets as possible, rest no more than 10-15 seconds each break
Then 4, 8 x 20 second work/10 second rest Tabatas. Complete all 8 rounds of the Tabata before moving to the next movement, rest 1 minute between rounds
Results: Used 86kg for the Bench Press. Pushups 30-10-10 in 1:54. Pullups 10-3-3-2-2 in 2:34. Tabatas…65-1.75km-65-1.5km. Bike distances are not very accurate…. kept very slowly peddling during the breaks.
5 rounds of
Then in as few sets as possible, rest no more than 10-15 seconds each break
Then in as few sets as possible, rest no more than 10-15 seconds each break
Results: Bench Press @ 85kg. Pushups 4 rounds (25-10-10-5) in 2:10. Pullups 7 rounds (8-4-2-2-2-1-1) in 2:47. My goal is to get up to 50 unbroken Pushups and 20 unbroken Pullups… still have a ways to go.
Crossfit Mainsite WOD from Feb 8…For time (time cap 20 minutes)
Results: Completed only 3 Thrusters at the time cap. Guidance says you should be able to complete this WOD in under 15 minutes, so I guess my scaling was too heavy (had only completed 27 Power Cleans at 15 minutes)… should have gone with the women’s Rx weights…155-95-65lbs (70-43-30kg). Maybe next time.
8 rounds, rest 2 minutes between rounds (break reps if needed)
Then a variation on the CF New England WOD from Jan 28, for time (time cap 18 minutes)
Results: Pullups were good, easier on the second half than on the first. Metcon 14:54.