Take 15 minutes and work up to a heavy
- 6 x Front Squats
Then AMRAP in 15
- 9 x Goblet Squats @ 24kg
- 12 x Box Jump Overs
- 15 x Abmat Situps
Results: Front Squats – 170lbs. Metcon 7 rounds plus 32 reps (4 reps short of 8 rounds).
Take 15 minutes and work up to a heavy
Then AMRAP in 15
Results: Front Squats – 170lbs. Metcon 7 rounds plus 32 reps (4 reps short of 8 rounds).
4 rounds, resting as needed
Then RepWerks Instagram workout from earlier this week.
6 sets, rest 2-3 minutes between sets
Then EMOM for 5 minutes
Results: Assuming my 1RM is 300lbs but haven’t tested that in 6 months or so. Part 1 used 210lbs. Part 2 used 105lbs (was harder than I expected, especially the last round).
Take 15 minutes and work up to a heavy
Then every 2 minutes for 10 minutes (5 sets)
Then AMRAP in 3 minutes of
Rest 2 minutes then AMRAP in 3 minutes of
Results: Part 1 – 190lbs. Part 2 – 115lbs. Metcon used my 44lbs/20kg Sandbag, round 1 42 reps (12 x T2B), round 2 39 reps (9 x T2B).
Have a new Concept2 rower 🙂 so had to find a WOD to use it. This one is aken from the Ladies Performance version of the “Math is Hard” CF New England WOD...
For time (time cap 30 minutes)
Results: 54 FS, 108 Situps, 4340m Row (ended at 1940m in round of 2400). Not a and start, next time I need the timer in front of me to push me the last 250m or so… probably could have finished the 2400m round.
Body weight WOD taken from WODWell Crossfit’s Instagram feed.
EMOM for 20 minutes
Results: Was easier than I thought it should be. Had 12-18 seconds rest between rounds.