Inspired by CF New England’s “Gut Reaction” WOD.
5 rounds of AMRAP in 3 minutes, rest 3 minutes between rounds…
Results: Box Step Ups 16-16-8 reps (oops only did 3 rounds).
Take 15 minutes and work up to a heavy
Then for time
Results: HPC 140lbs/63kg. Metcon 16:47.
4 rounds of
Then AMRAP in 12 minutes
Results: Used 115lbs for the Strict Press. Went much better this time… got all 4 rounds in. Heavy Devil Presses since it is only 3 reps 😀. Metcon 6 rounds exactly. Not as challenging as I thought it would be, next time add weight to the step up or go lighter on the Devil Press and increase to 6 reps.
3 rounds of
*Hold the Kettlebell in a Front Rack on one side, do the 30 high step marches (total, 15 per leg), then switch the Kettlebell to the other hand and repeat.
Then take `15 minutes and work up to a heavy
Then, based on the CF New England “Burnin’ Up” WOD, for time
Results: Front Squat 210lbs/95kg. Kettlebell Marches were something new I have been seeing as a good Core workout… is harder than it looks. Metcon 29:35. Used a 4cm step for the step overs.
5 rounds to work up to a heavy
Then 3 rounds of
Then the “Tripoli” WOD from Wodwell CF…
3 rounds for time
Results: BackSquat 185-205-215-225lbs. Used 115lbs for the second part. Metcon 22:08.