Every 4 minutes for 20 minutes do:
Then do AMRAP in 7 minutes of:
Results: The “rest” between reps worked well to give time to concentrate on the push press. Pullups: 12-8-8-7-6. For the AMRAP did 4 rounds plus 10 Wall Balls and 5 T2B,
This was the WOD from last Thursday.
Not for time do 6 rounds of Push Press with the following rep scheme, increase weight per round:
Try to get to a heavy 1 rep max.
Then do AMRAP in 6 minutes of:
Results: For the Push Press, ended with 1 rep @ 155lbs/70kg. For the AMRAP, used 115lbs/52kg and did 8 rounds plus 1 push press.
Not for time do 7 rounds of:
Increase weight each round.
Then in 2 minutes do max points of shoulder to overhead. Use weight that is 65% of 3 rep max.
Results: Got up to 3 x 135lbs. For the AMRAP made 140 points (110 Strict Press + 30 Push Press) @ 85lbs.
Not for time do 5 sets of:
Then, do the following (taken from Crossfit Invictus WOD from April 16).
Part A – Complete as many rounds and reps as possible in 6 minutes of:
Rest 4 minutes, and when the clock reaches 10:00 complete the following…
Part B – Complete as many reps as possible in 6 minutes of:
Rest 4 minutes, and when the clock reaches 20:00 complete the following…
Part C – Complete as many reps as possible in 6 minutes of:
Results: For the Back Squats did – 61kg (135lbs), 84kg (185lbs), 89kg (195lbs) x 3. Part A – 2 rounds plus 10 Pullups and 10 Push Press. Part B – 17 Burpees. Part C – 30 Pushups
Not for time do 5 sets of:
Based on a workout from Crossfit Invictus. Every 4 minutes, for 32 minutes (8 sets) do:
Results: For the front squats did 30kg(65lbs), 48kg (85lbs), 52kg(115lbs), 61kg (135lbs), 61kg. 4 minutes was a long time to wait so if you want, you could increase the Double Unders to 50 (original workout was 250m row). By the end, the 10 push presses were very hard, so be careful shortening it :-).