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 the following
Increase weight per round, rest 2 minutes per round
Then AMRAP in 15 minutes of
Results: For the snatches 65-80-95-105-95lbs. For the Metcon 2 rounds plus 72 reps (finished the 3rd round anyway since it was only 18 double unders).
Was looking for Back Squats and Double Unders and found this WOD from CF Invictus on June 25.
E2MOM for 16 minutes (8 rounds) do Back Squats
Then AMRAP in 12 minutes of
Results: Back Squat 115-135-155-185-205-225-235-240lbs. 4 rounds plus 59 reps.
Four sets of
Then 3 rounds for time of
Results: Split Squats 65-75-95-110. Metcon in 6:48.