Every 3 minutes for 15 minutes
Based on the U Can’t Touch This WOD from CF New England.
Results: Bench 135-145-155-165-170lbs. Had to split the last round into 5+1 😞. Metcon 13:44.
3 rounds for form
Every 2 minutes for 12 minutes (6 rounds) work up to a heavy
Then for time 27-21-15-9-3 of
Results: Back Squat 135-165-175-185-190-195lbs/89kg. Metcon 19:49.
Every 2 minutes for 10 minutes
Then EMOM for 10 minutes of
Then AMRAP in 15 minutes of
Results: DL 205-235-255-265-270lbs/123kg (new 3RM). Metcon 3 rounds plus 35 reps.
1 round of
Rest 2 minutes then 4 rounds of
Then EMOM for 10 minutes
Finisher – For time 2 rounds of the following, rest as needed between rounds.
Results: Assuming a 145lbs/66kg 1RM Strict Press, used 115lbs/52kg for part 1 – 7 reps. Used 70lbs/32kg for part 2. Finisher 1:45 / 1:52.
Every 3 minutes for 15 minutes
Then for time
Results: Front Squats 135-155-165-175-185-195lbs/89kg (new 3RM). Metcon 17:20. Could really feel the Squats on that last row.