Every 30 seconds for 15 minutes (30 rounds)
Then 5 rounds of the following, rest as needed between rounds
Then AMRAP in 12 minutes (inspired by the 2022 Crossfit Copa Sur Open WOD #1…
Results: Only made about 2/3 of the Muscleups… still 15-20 was OK. Metcon 2 rounds plus 39 reps.
5 rounds to work up to a heavy
Then inspired by the Crossfit Semifinals Event 4 from Australia…
AMRAP in 2 minutes of
Rest 2 minutes and repeat either until 60 Dips are completed or 4 rounds are complete, resting 2 minutes between each round.
Results: Bench Press 135-155-175-185(Failed)-165lbs. Metcon 16-(13)29-(12)41-(11)52 reps.
This WOD was inspired by a post on Instagram by thegymnasticscourse.
For max Pullups, 2 rounds of
Rest 2 minutes, then for max Toes to Bar, 2 rounds of
Rest 2 minutes, then for max Dips, 2 rounds of
Rest 2 minutes then for max Rows, 2 rounds of
Rest 2 minutes, then for max Situps, 2 rounds of
Rest 2 minutes, then for max Tricep Extensions, 2 rounds of
Results: Totals… 23 Pullups, 31 Toes to Bar, 30 Ring Dips, 33 Rows, 24 Situps, 43 Extensions.
Every 2 minutes for 10 minutes
Then every 3 minutes for 15 minutes
Finisher Bike HIIT
Results: Pullups were very disappointing all around. Today felt like I had not improved at all over the last month.
3 rounds
3 rounds
3 rounds
Then inspired by the Dutch Throwdown 2022 Buddy Edition, for max Devil Press, 6 rounds of 1 minute work/1 minute rest (12 minutes total)
Finisher
Results: Explosive Pullups managed only 5, first hit about mid chest. Metcon 30 reps… 5 Devil Press per round.