3 rounds of
Then every 2 minutes for 20 minutes
Then AMRAP in 12 minutes of
Results: Pullups and TRX APU worked well… did all rounds unbroken until round 9, then had to break up the pullups. Metcon 3 rounds plus 10 reps
Sort of a Half Murph with a full 1 mile row.
For time
Partition the Pullups, Pushups and Squats as desired. For example 10 rounds of
Results: Partitioned as shown. 27:22. Both rounds of rowing in under 7 minutes.
Take 15 minutes and work up to a heavy
Then today’s WOD was inspired by Street Parking’s “BroSesh” WOD posted on Instagram this week.
Every 5 minutes for 25 minutes
Results: Front Squats got to 170lbs/77kg. Metcon went well, finished most rounds in around 3 minutes.
Take 20 minutes to do some skill work (Handstands for me).
5 rounds for time
Results: Metcon 16:41.
Every 3 minutes for 15 minutes work up to around 80-85% of 1RM.
Then for max number of Pullups, AMRAP in 4 minutes (taken from WodWell CF’s ‘Wheel of Fortune’ WOD on Instagram)
Repeat for a total of 6 rounds (24 minutes total).
Results: Deadlift 205-225-245-255lbs. Metcon – 51 Pullups (12-6-8-8-8-9). Broke into singles which worked out pretty well.