Part 1 – Take 15 minutes and work up to a heavy
Part 2 – Then every 3 minutes for 9 minutes
Then 3 rounds for time (modified CF New England WOD from Nov 19)
Results: Nov 9 got to 165lbs. Today 185lbs. Part 2 – 110lbs. Metcon 14:08 (Did half the reps on one side then switched to the other).
AMRAP in 20 minutes (2020 Mayhem Classic Event 5)
For the step ups and lunges dumbbell should be held on your shoulder.
Results: 1 round plus 171 reps.
This is the very close to the official scaled version of this WOD.
For time ( 20 minute time cap )
Results: Total 169 reps (ended at 9 x C&J @ 135lbs). Did all power cleans and push press. Tried one Squat Clean but with all the box jumps and step ups, my legs were not much help anymore. Didn’t need a full split jerk at 135lbs. The only difference with the published version of this WOD is that I used a 30lb sandbag for the Step Ups, the actual WOD uses a 20lb medicine ball.
Followed the Crossfit Invictus WOD from July 22, 2019. Did the Deadlifts as prescribed. Modified the metcon as follows:
For time
Results: For the Deadlift 150-185-215-240-220-195lbs. Metcon 13:40. Really hard on the forearms. Got the 100 Double Unders unbroken :-).
5 rounds of
Street Parking WOD from December 8, 2018.
Results: Power Clean and Presses 95-115-125-130-135lbs. Metcon 65-20-53reps. For the step ups did the Devil Press then stepped up left and stepped up right as one rep.