Every 2 minutes for 8 minutes
Then every 2 minutes for 8 minutes
Then AMRAP in 15 minutes
Results: Strict Press 95-105-110-115. Push Press 115- 120-125-130. 4 rounds plus 400m.
E2MOM for 16 minutes
3 x Hang Squat Clean
Then AMRAP in 12 minutes
Results: For the Squat Cleans 95-105-115-125-130-135-140-145(only 2 reps). Metcon 3 rounds plus 21 reps.
EMOM for 10 minutes
Then for total reps (modeled on the CF Invictus WOD from June 18)…
Start with 90 seconds of
Rest 30 seconds then 90 seconds of
Rest 30 seconds then 90 seconds of
Rest 30 seconds and repeat from the beginning for a total of 3 rounds.
Results: For the Overhead Squats did the first 6 at 65lbs then the last 4 at 75lbs. For the metcon ended up with 39 Dips, 29 Pullups, 27 Toes to Bar. Been a long time since I did high volume KB swings… forearms paid the price.
Four sets of
Then 3 rounds for time of
Results: Split Squats 65-75-95-110. Metcon in 6:48.
Every 3 minutes, for 18 minutes (6 sets)
For time:
Results: For the Metcon 14:36.