Spartan training WOD I found on Instagram.
Three rounds for time
Then 5 rounds of
For the alternating presses, hold both dumbbells at shoulder level and alternate pushing one then the other overhead.
Results: For the first part 5:09.
5 rounds of
This part is inspired by the Crossfit Open WOD 19.1. I modified the row for my rower so that I could finish each round in around 60-90 seconds. AMRAP in 15 minutes
Results: Used 105lbs for the Presses. Metcon 5 rounds plus 25 reps (165 reps total)
3 rounds of
Then immediately following the last rest do 3 rounds of
Focus on slow, steady, touch and go reps.
Then AMRAP in 12 minutes of
Results: Hang Cleans 95-105-115lbs. Cleans 125-135-140lbs. Failed on the 4th rep of the final round so just ended up doing the final two as singles. Metcon 5 rounds plus 12 reps.
Take 15 minutes and work up to a heavy
The next part is taken from the CF New England WOD from January 16.
AMRAP in 5 minutes of
Rest 5 minutes then AMRAP in 5 minutes of
Rest 5 minutes then AMRAP in 5 minutes of
Results: Deadlifts got up to 290lbs. Metcon – 1 round plus 8 reps (32 reps), 2 rounds (36 reps), 3 rounds (36 reps). Interesting that all 3 ended up with almost the same number of reps.
5 rounds of
Street Parking WOD from December 8, 2018.
Results: Power Clean and Presses 95-115-125-130-135lbs. Metcon 65-20-53reps. For the step ups did the Devil Press then stepped up left and stepped up right as one rep.