For time 4 rounds of
Immediately after each round, EMOM for 3 minutes
Results: 32:04. Playing around with zone training… so did this WOD while maintaining a Whoop zone 2-3 zone heart rate (for me 128-141bpm).
Thought I should test to see what my real max heart rate might be and adjust my Whoop accordingly.
4 rounds of 2 minutes on, 1 minute rest
Results: Got up to 169 which was not what I expected since I hit 177 earlier in the week when running some hills. Not a test I want to repeat again soon! Side note… on my second round finished 500m in 1:46.
These two were individual WODs from the Crossfit main site posted for two different days, but since they complement each other so well, decided to mash them into a two part chipper.
Part 1 – AMRAP in 12 minutes
Rest 5 minutes then…
Part 2 – for time
Results: Part 1 – 4 rounds plus 25 reps @ 3kg. Kept weight hugged to chest for situps. Part 2 – 7:38. Used 70kg for Body Weight.
Take 6 rounds to work up to a heavy (heavier than last time)
Then 2 rounds of
Then, inspired by CF New England’s ‘Bad Reputation’ WOD…
AMRAP in 12 minutes
Buy in: Row 50 Calories
Then in remaining time
Results: For the first set of front squats, only got up to 88kg (last time 205lbs/94kg). Used 65kg for part 2. Metcon: 4 rounds plus 21 reps. 50 cal in around 3:05.
3 rounds of
4 rounds to work up to a heavy (heavier than last time)
Then AMRAP in 15 minutes of
Results: Got up to a very, very hard 52kg with the Split Squat. Metcon 4 rounds plus 10 calories.