3 rounds for form
Every 2 minutes for 12 minutes (6 rounds) work up to a heavy
Then for time 27-21-15-9-3 of
Results: Back Squat 135-165-175-185-190-195lbs/89kg. Metcon 19:49.
I found the Twisted Cross stretch to be good at preparing the shoulder for bench press.
Taken from the Repwerks WOD from June 29...
3 rounds of
Then EMOM for 10 minutes
Then for time (reminded at breakfast last Sunday that I have not done these for a long time)
Results: Bench Press used 155lbs and 105lbs respectively. Max effort Bench 8-6-6 reps per round. Metcon 9:45.
Take 15 minutes and work up to the working weight for the Deadlifts.
AMRAP in 25 minutes of
Inspired by the Street Parking Vault WOD Zeus.
Results: Nice long WOD… 2 rounds plus 42 reps. Round times 7:42 – 11:13 – 6:05.
Right rotator cuff still giving me issues so spent the first 30 minutes on shoulder accessory work to warm it all up.
Then Street Parking’s Vault WOD Ares, 4 rounds of
Results: Warm up worked, no pain during the metcon for either the press or toes to bar. Metcon 19:22.
For time
Results: 18:13. Row 4:06: 4:19: 4:17. Toes to Bar were difficult, could not string more than 6 together.