Take 15 minutes and work up to a heavy
AMRAP in 15 minutes of
Cash out with 1000m row.
Results: Bench Press 135-155-175-185-190lbs. Metcon 5 rounds plus 15 reps. Row in 4:16.
Another hotel workout…
AMRAP in 12 minutes
Use only on DB for the whole workout.
Results: 3 rounds plus 10 reps.
Every 90 seconds for 18 minutes (3 sets of each)
Then 5 rounds for time
Results: Part 1 did all 8 reps except for one round of HSPU where I only did 7. Metcon in 11:06.
Take 15 minutes and work on a Gymnastics move.
5 rounds of
AMRAP in 10 minutes of
For the Snatch + Lunge, 1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right.
Results: Worked on Handstand Walks for the first part. Metcon 4 rounds.
Inspired by the Crossfit Invictus WOD from today.
3 rounds of
Rest 2 minutes between rounds.
Then every 2 minutes for 10 minutes
Then 3 rounds for time of
Results: Front Squat 155-175-185lbs for the first part then 195lbs for the second part. Metcon 16:21.