Every 90 seconds for 15 minutes (5 rounds of each) alternate the following, focus on full ROM and good form.
Then for time
Results: For the alternating lunges did sets of 10-15 per hand then switched. Metcon in 19:08.
Every 2 minutes for 12 minutes
Then AMRAP in 20 minutes of (taken from CF New England WOD from August 10)
Results: Front Squats 95-105-115-125-135-145lbs. Metcon 3 rounds plus 200m + 20 cal + 8 reps.
5 rounds of
This part is based on the CF New England WOD from today but modified to match my rower better. Their version uses a 27-21-15 rep scheme.
AMRAP 4
Rest 4 minutes then AMRAP 4
Rest 4 minutes then AMRAP 4
Results: I think my 1RM for a Clean is 170lbs but that may be high based on how this WOD went. Squat Cleans 85-100-115-125-140lbs. Metcon round 1 – 50 reps, round 2 – 1 round, round 3 – 1 round plus 7 calories.
3 rounds for time
Results: 22:51. Nice 20 minute or so cardio workout when time is limited. Based on a workout from Atomic Crossfit: Temple of your Dreams. Same idea but 4 RFT and Pullups, not strict T2B so if you have the time, throw in another round.
Redoing the Bear Complex again. Last time was almost exactly one year ago, July 24, 2017 and my best was 110lbs/50kg.
Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (in other words, not putting the bar down until all 7 sets are done).
7 sets of the following series of movements:
Cash out: Row 1000m
Results: 65-95-110-115-120(3). Finally got 115lbs, even if I did stop for an extra breath or two at the bottom of the set. Row in 4:40.