4 rounds
Then for total reps, one Tabata (8 rounds of 20 seconds work/10 seconds rest)
Then, the P-Party WOD posted by wodwell, AMRAP 12 of
Results: Used 255lbs/116kg for the Deadlifts, 155lbs/70kg for the Tabata… 49 reps. Metcon 5 rounds plus 15 reps… nice and easy.
3 rounds of
Then 5 rounds to work up to a heavy
Then 2 rounds of AMRAP in 1 minute (does not need to be unbroken), rest 2 minute between rounds
Results: 115-135-135-145-150lbs(fail after 1 rep). Prat 2 used 115lbs/52kg – 12 reps (6+6) and 10 reps (6+4).
These two were individual WODs from the Crossfit main site posted for two different days, but since they complement each other so well, decided to mash them into a two part chipper.
Part 1 – AMRAP in 12 minutes
Rest 5 minutes then…
Part 2 – for time
Results: Part 1 – 4 rounds plus 25 reps @ 3kg. Kept weight hugged to chest for situps. Part 2 – 7:38. Used 70kg for Body Weight.
Taken from the latest RepWerks Overhead Press cycle.
5 rounds increasing weight each round if possible
Then every 3 minutes for 15 minutes
Results: Strict Press… 30-34-36-39-39kg.
Take 6 rounds to work up to a heavy (heavier than last time)
Then 2 rounds of
3 rounds resting 30 seconds between rounds
Results: For the first set of front squats, got up to 200lbs/91kg last time… today 205lbs/94kg. Used 135lbs for part 2.