9 rounds of Bench Press with the following rep scheme
Rest 2 minutes between rounds, increase weight each round.
Then for max reps, 5 rounds of.
Results: Bench Press 135-155-165-185-195-205-210-220lbs. Metcon 168 Box Jumps, 68 Ring Dips and 208 Air Squats.
I got 12 unbroken strict pullups earlier this week before a run, but have been stuck at 12 for a while, so trying something new to get to 15.
EMOM for 20 minutes:
Then 6 rounds for time
Results: For the weighted pullups added 5 x weighted situps for rounds 11-20 just to fill the time. Metcon 7:11.
Based on the CF Mainsite WOD from today…
Not for time do 5 rounds of
Then for time
Results: Feels like a really good arm workout. Used 21kg in each hand for the Bench Press. Metcon 13:44.
Take 20 minutes and work on Handstands… free standing handstands, handstand hold, plate walks, etc.
Then AMRAP in 20 minutes
Results: Handstands going OK. Spent most of the time just trying to do a freestanding handstand. Finished with 2 x 30 second handstand hold against the wall. Metcon 3 rounds plus 47 reps.
A mashup of the first part of the CF Invictus WOD and a modified version of the CF Mainsite WOD both from Nov 14.
3 rounds
Then 5 rounds for time
Results: Bench Press 8-7-6 reps. Pullups 10-8-6 reps. Metcon in 12:52.