6 rounds of
Then AMRAP 15 of
Results: Used 170lbs/77kg for the Back Squats. Held Sandbag in Front Rack. Metcon 3 rounds plus 20 reps.
Take 10 minutes and accumulate
Take 15-20 minutes and work on something new…
10 rounds for time (20 min time cap)
Results: Did a 10-15 second L-Sits hold each minute to complete the full 2 minutes. Worked on my Kettlebell Snatches today… went well and I was able to work up to a smooth 20kg x 3 on each arm. Metcon: 8 rounds plus 2 reps at the time cap.
5 rounds
The Street Parking’s Anubis Vault WOD…
5 rounds for time
Results: Used 275lbs/125kg for the Deadlifts. Metcon total time 13:25.
3 rounds of
Then a shortened version of a Wodwell CF WOD from December last year.
3 rounds for time (Rx is 5)…
Results: Used 135lbs for the Bench. Metcon 16:59.
This is a slightly modified version of the Mens base WOD. AMRAP in 14 minutes of
Results: At 14 minutes 161 reps (got to 11 Cleans). Continued and finished whole WOD in 21:20. Nice one. The weight above is for the normal men, which is what I used. Noticed later that for the 55-59 age group the Rx weight is only 115lbs. Maybe another time I’ll try the lighter weight and include Muscle Ups.