With bottom of rings waist high, 3 rounds of
Every 3 minutes for 12 minutes (4 sets)
Then 3 rounds for time of
Results: Used 175lbs/ 80kg. Pullups 12-8-5-6. Metcon 7:41.
Five sets, increasing weight per round
Then AMRAP in 21 minutes of
Results: Pause DL 185-205-215-220-225lbs. Metcon 6 rounds plus 24 reps. Used 135lbs for the metcon DL.
Take 20 minutes and work up to a heavy
Then AMRAP in 10 minutes of
Results: Deadlift 244lbs. Metcon 3 rounds plus 1 rep.
Take 15 minutes and work up to a heavy
Then EMOM for 12 minutes
Then every 2 minutes for 12 minutes for Max Reps Ring Dips
When you break on the Dips wait until the 2 minutes are up then start the next round.
Results: Part 1 – 240lbs. Part 2 – 195lbs. Metcon – 65 reps. Started with 18 unbroken ended with 8.
For time, CF Invictus version of the 12 Days of Christmas WOD (compare to last year)
Results: 35:58 (32:25 last year… gettin’ old I guess 🙂 )