EMOM for 10 minutes (5 rounds of each) rotate through each station
Then for time do 27-21-15-9 of
Then for time
Results: First Metcon 7:32, Row 7:43. Hmmm almost like I planned it that way :).
Take from CF Invictus WOD from Jan 8, 2019
Every 2 minutes for 20 minutes
Then for time (10 minutes time cap)
Results: Cleans – 115-120-125-130-135-140-145-150-165-170lbs. Since 170 is my old 1RM looks like I am ready for more, even though the second rep was almost a squat clean I had to go so low to catch the bar. Metcon 8:38, the 1k row took 4:14.
Take 10 minutes and work on press to headstand and kickup to handstand. For the headstands, once up, hold for 10-15 seconds then slowly return feet to floor. Focusing on controlling the press up and back down. For handstands, kickup against a wall, work on full extension.
Then 3 rounds of
Try to combine the two movements without dropping off the bar.
Then for time do 21-15-9 of
Results: For Pullups did the first two rounds with 5 strict and 10 unbroken kipping, third and forth rounds with 4 strict but had to split the kipping into multiple sets. For the metcon 13:29.
A modified version of the CF New England WOD from Dec 23.
For time, do all of the following without resting between.
3 rounds
Row 50 calories (100 on Concept II)
3 rounds
Results: 24:39 (50 cal row took 8:36). Nice conditioning workout after being off for a couple of days. I did the presses with both arms at the same time. For the rows, did one arm at a time with one hand on bench. Deadlifts, switched leg for each rep.
8 rounds of
Increase weight until you cannot complete the max number of reps. Then stick with that weight for the rest of the workout.
Then AMRAP in 15 mintues of
Results: Dumbbell Press 10-12-14-16-16-16-16-16kg. Barbell Rows – 80-95-105-115-120-120-120-120lbs. Metcon – 4 rounds plus 5 reps.