Take 6 rounds to work up to a heavy
6 x Front Squats
Then 2 rounds of
12 x Front Squats @ 65% of above 6RM
Then AMRAP in 12 minutes
Results: Got up to 175lbs/80kg with the Front Squats. Part 2 with 115lbs/52kg. Metcon 8 rounds plus 12 reps.
5 rounds of
5 x Hang Power Clean and Push Press/Jerk @ 80% of 3RM HPC
8 rounds for time
Then immediately into
Results: 3 RM was established on 12. April @ 140lbs. Used 115lbs today. Metcon 11:04. Double Unders suffered from neglect… got all 40 in the first round but had to break with the rest into 20-10-10, arms just wouldn’t go around any more.
4 rounds of
5 x Strict Press @ 90% of 3RM
Then, inspired by Street Parking’s Isis Vault WOD, AMRAP in 6 minutes
Rest 4 minutes then for time
Results: Used 125lbs for the Presses. Metcon 45 Burpees and 6:29. Fun format….my timer even let me program poth part into a single workout.
Modified version of the ‘Shitshow 230314’ WOD from wodwellcf.
10 rounds for time, with a work rest ratio of 1:1 (for example if the first round takes 28 seconds, then rest 28 seconds before the 2nd round, if the 2nd round takes 35 seconds, then rest 35 seconds before the 3rd round, etc… see below)
Results: Used 115lbs … 20:17. Nice format. For an extra challenge bump it up to 15 rounds (Rx).
Repeat of the classic Bear Complex. Last time was in January of 2020.
Complete 5 rounds of the following for max weight in the last round (in other words, not putting the bar down until all sets are done).
7 sets of:
Results: Got up to 115lbs last time. This time 85-95-105-105-115lbs. Those were hard rounds… not sure my final 2 presses were fully locked out but will take it.