3 rounds of
4 rounds of AMRAP in 3 minutes, rest 2 minutes between rounds
Results: Used 95lbs for the Presses. Metcon – Total Push Presses 23 reps (6-8-6-3).
5 rounds of
Then 3 rounds of
Then based on Day 5 of the Street Parking 12 Days of Chrismas WODs…
3 rounds for time, rest 1 minute between rounds
(Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Push Press or if you are going fast, Cluster plus Back Thruster.)
Results: Used 195lbs for the Front Squats. Metcon 15:42.
5 rounds
Then 3 rounds
Then, inspired by ‘Moves for Tito’ tribute WOD from WodWell Crossfit, AMRAP in 20 minutes of
Results: Used 185lbs for Front Squats, 95lbs for Zombie Squats. Metcon used 80lbs and got 4 rounds plus 500m Row and 10 Cleans.
Take 6 rounds to work up to a heavy
Then a theboxprogramming Instagram WOD from last Saturday…
AMRAP in 15 minutes of
Macho Man
Results: Clean and Press 150lbs. For the Metcon used 95lbs and got 170 calories.
4 rounds of the following Pullups Complex
Then “Date Night” WOD from WODWell… for time
Reesults: Pullups were really hard. Broke often. Metcon: 29:55, probably could have gone lighter on the push press to keep up the pace.
