3 rounds of
Then a shortened version of a Wodwell CF WOD from December last year.
3 rounds for time (Rx is 5)…
Results: Used 135lbs for the Bench. Metcon 16:59.
This is a slightly modified version of the Mens base WOD. AMRAP in 14 minutes of
Results: At 14 minutes 161 reps (got to 11 Cleans). Continued and finished whole WOD in 21:20. Nice one. The weight above is for the normal men, which is what I used. Noticed later that for the 55-59 age group the Rx weight is only 115lbs. Maybe another time I’ll try the lighter weight and include Muscle Ups.
EMOM for 10 minutes
Then AMRAP in 13 minutes of
Results: Metcon 5 rounds plus 24 reps.
Short one today… For total calories, every 2 minutes for 16 minutes
Results: 108 calories (including slop at the end of each row… did not reset the counter). Wow… tough one. Did all sets of Thrusters unbroken and still only had 1 minute to row. Recommend picking a weight which is challenging, but you can do without setting the bar down for all 8 rounds… otherwise there won’t be enough time to row.
Continuing my quest for the 30 second L-Sit…3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…
Then AMRAP in 20 minutes
Results: 4 rounds plus 25 reps. Try and start with your weaker leg for the lunges. That way, if you end up only getting half done, that leg gets the extra reps.