3 rounds of
AMRAP in 15 minutes (CF New England WOD from Feb 20, 2019)
Results: Back Squat @ 185lbs. Metcon 2 rounds plus 6 reps. Impressed myself by doing all of the first round unbroken including the OHS.
Take 15 minutes and work up to a heavy
Then AMRAP in 5 minutes
Rest 3 minutes then AMRAP in 5 minutes
Rest 3 minutes then AMRAP in 5 minutes
Note increased weight for C&P in last round. 16kg was too light.
Results: For the Front Squats got up to 195lbs. For the metcon – Snatch 30 reps, C&P 28 reps, Snatch plus C&P 24 reps. Row took me on around 2 minutes. For the last round I put the two weights side by side, then just did snatch left then right, switched and the did the C&P left then right and so on until the time ran out.
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.