A.
Novice – 20 Minute AMRAP
10 x Ring Rows/Jumping Pull-ups
10 x Push-ups
10 x Squats
Intermediate – 20 Minute AMRAP
10 x Pull-ups
10 x Push-ups
10 x Wallballs
Advance – 20 Minute AMRAP
10 x CTB Pull-ups
10 x HSPU – 4 inch Deficit
10 x Wallballs @ 11Ft/10Ft
Rest 5 Minutes and then part B
B.
Novice:
4 x 200M Row w/Rest as needed
Intermediate/Advance:
4 x 300M Row w/2-3 Min Rest
-Post results under comments
awesome workout today! WOD 10+3 Intermediate. Feels so good to get back at it after holiday break
WOD : 8 + 20 Intermediate,
WOD: 9 even Novice
WOD 6+27 adv… Blue band on the pull-ups
4×300 row
It was a great workout! Loved it…
wod: 6 + 24
reg pullups/ HSPU/ 10# wb (still taking it easy w/ shoulder)
4×300 rows : 1:09, 1:10, 1:11, 1:13 (whoops!)
after a 10 day beak (longest in 7 years), the flu, and a sore right shoulder I took it a little easy.
A. 7 rounds or so intermediate
B. :58, :59, :59, 1:01 disappointing final row, should have gotten it under a minute
Oly Lifting
WOD 1: 3 rounds each with a partner :
6 dead lifts (225/185)
9 HSPU
12 wall balls (20/14)
WOD 2: gym WOD 7+6
C2B, HSPU/ME DB SP @25#,
14# WB
WOD 7 + 1 Intermediate w/ black band, 10# ball.
Rough after 4 days of Christmas eating.
WOD: 14 + 12 novice. Done in my parents basement with limited equipment… replaced pull ups with push press at 35 (probably should’ve gone heavier but that’s all the weight they have so I flew through that portion).
10+20,4×300
Scaled to Novice today since I’ve not been doing metcons consistantly. 8+5? Row 200 m x4 was great.