5 rounds of
For time
Results: Hang Cleans 80-95-105-115-125lbs (pretty much same as last time). Metcon 9:42.
EMOM for 12 minutes (6 rounds of each) alternate
Then “Three Wise Men” hero WOD
AMRAP in 4 minutes
Rest 2 minutes then AMRAP in 4 minutes
Rest 2 minutes then AMRAP in 4 minutes
Results: For the three AMRAPs – 54 reps (3 rounds plus 9 reps) / 46 reps (1 round plus 16 reps) / 68 reps (1 round plus 23 reps).
6 rounds of
Then AMRAP in 15 minutes of
Results: Deadlift 155-185-205-225-240-255lbs (warmed up with 6-10 reps at 95 and 135lbs). L-Sit went well, started at 10 second holds before breaking then dropped to 5 seconds. AMRAP – 5 rounds plus 44 reps (1 HSPU from 6 rounds).
Based on the CF Invictus WOD from December 14.
Four rounds of
Then five sets for max reps of Dips…
Complete in 60 seconds:
Rest 60 seconds between sets.
Then not for time
Results: First part was good, kept to 6 reps except the last round when only did 5. Second part was surprisingly difficult… 15 Burpees leaves only around 15-20 seconds to get the dips in… 22 Dips total (8-5-3-3-3).
Take 20 minutes and work up to a heavy
3 rounds for time
Results: Front Squats 195lbs/88kg. Metcon 11:27
