Accumulate 30 seconds
The EMOM for 4 minutes
Then EMOM for 4 minutes
Then based on Session 17 of the Street Parking Gymnastics program…
10 rounds for time
Results: Metcon 15: 06. Great workout… only two failed attempts at the Muscle Ups, otherwise all unbroken. Wasn’t pretty though, so need to still work on that.
Muscle Up progressions in the Parcour.
Then AMRAP in 12 minutes of
Results: Just did some random work in the parcour on ring and bar muscle ups. For the metcon 7 rounds plus 1 rep.
5 rounds
Then 3 rounds
Then the “Quickete” WOD from CF New England. For time per round, every 3 minutes for 21 minutes (7 rounds)
Results: Been progressing Bench Press for the past couple of months, so finally testing my 2RM… used 185lbs and was able to complete all rounds without problem. Metcon (missed the first two rounds) 2:40-2:49-2:50-2:44-2:50… just enough time to get back on the bike and start again.
6 rounds of
Then 2 rounds of
Then yesterday’s Tabata WOD from theboxprogramming… For total reps, 5 rounds of 20 seconds work, 40 seconds rest of each movement, rest 1 minute between rounds…
Results: Used 160lbs for the Bench Press. Dips 8-8. Metcon 32-32-33-32-32.
Accumulate
Then an Armistice Day themed WOD inspired by WODwell on Instagram…
6 rounds for time
Rest 2 minutes then
6 rounds for time
Results: Did this one outside at the Pullup bars in the Parcour next to our house. I broke the Muscle Ups into an EMOM and did one per minute until the last two sets where I did 3 reps unbroken for each (surprised myself that I could string 3 together). Metcon Part 1 6:45 / Part 2 11:10 (messed up and only did 11 reps of each).