5 rounds
Then wodwellcf’s “Dip N’ Dots” WOD, 3 rounds for time
Results: Metcon 17:12. Bodyweight 70kg.
4 rounds of
5 x Strict Press @ 90% of 3RM
Then, inspired by Street Parking’s Isis Vault WOD, AMRAP in 6 minutes
Rest 4 minutes then for time
Results: Used 125lbs for the Presses. Metcon 45 Burpees and 6:29. Fun format….my timer even let me program poth part into a single workout.
This one taken from Crossfit New England’s WOD on April 5.
4 rounds of
Then 5 rounds for time
Results: Used 120lbs for the Strict Press. Metcon 12:40.
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
Then EMOM for 5 minutes
Then 3 rounds of
Then 2 rounds of
Results: Heavy Strict Presses were bad… Used 120lbs and got only 6-5-4 reps per round. Need to step back to 80% maybe?