Back from vacation workout…
3 rounds of
Then Street Parking’s Ramesses II Vault WOD, AMRAP in 18 minutes of
* For Kipping shoot for 12+ rounds and for Strict 9+.
Results: Metcon 10 rounds plus 9 reps.
3 rounds from low paralettes
Then inspired by wodwellcf’s “2 Bars and a Wall” WOD… AMRAP in 20 minutes of
Results: Metcon 3 rounds plus 17 reps. 😞 since I was hoping to break 4 rounds.. but just couldn’t catch my breath.
3 rounds of
Then AMRAP in 20 minutes
Results: Used 150lbs for the Bench. Ended up with 12-11-8 reps (will try again next week and see if I can improve on this). 8-8-8 on the Pullups. Metcon 6 rounds plus 8 reps.
3 rounds of
Then Death by Pullups… every 2 minutes until failure
Then Death by Dips… every 2 minutes until failure
Results: Used 140lbs/64kg for the Bench Press. Did the Bent Rows with 24kg for the first round, 32kg for rounds 2 and 3. Metcon 5 rounds plus 6 reps and 5 rounds plus 12 reps. Perfect combos… finished bike and rower in around 40-50 seconds each round. Luckily my bike and rower are right next to my Pullup bar. If they are farther away try subbing with 200m run or 75 double unders.
Take 15 minutes and establish a max
Then 3 rounds of
Then Street Parking’s WOD from December 27…
Every 2 minutes for 14 minutes
Results: Got up to 140lbs on the Press. Metcon was tough… averaged 1:20 per round, last three rounds had to break up the Pullups but was able to keep the front squats unbroken for all rounds.
