3 rounds of 40 seconds on/20 seconds off, rest 1 minute between rounds
Inspired by the Street Parking Vault Apollo WOD. Every 7 minutes for 21 minutes, score fastest round.
Results: Metcon 4:32(-5:15-5:40)
Take 20 minutes and work on Bar Muscle Ups.
Then 3 rounds
Then for time
Results: Took some time but got some nice symetric muscle ups. Row in 17:04.
The Rogue Fitenss Pump and Row Challenge… Within a time cap of 20 minutes
Score is 2k time minus 10 seconds for every Bench Press Weight.
Rest 3 minutes the every 3 minutes for 9 minutes
Then 3 sets of
Results: Challenge 5:58. (7:48 plus 11 reps). Part 2 used 5 reps. For the last part tried a couple of variations before settling on a Hollow Hold to Single Leg Pike Lift (one per leg) with my butt off the ground.
For time
Results: 18:13. Row 4:06: 4:19: 4:17. Toes to Bar were difficult, could not string more than 6 together.
This is a modified version of the Atlas WOD posted by Streeparking on Instagram.
6 rounds for time
1 Atlas Lunge = Reverse Lung L + Reverse Lunge R + Squat with DBs/KBs on shoulders.
Results: 26:49. Used Kettlebells in Front Rack.