For max reps perform one round of the following:
Results: 68 reps total (12/12, 12/10, 12/10). First mile run in 7:14 (4:25 per km). Second mile run in 7:47 (4:42 per km).
Not for time perform 3 rounds of:
For time perform 7 rounds of:
Results: Got in 1 x Turkish Getup with the 24kg kettlebell to start… wasn’t pretty but counts :-). For the Metcon: 19:33, HR max = 174 / ave = 159 … we’ll see how sore I am tomorrow since 70 x 43kg high pulls was a lot. Had to break into two sets of 5 after the 3rd round.
Heart Rate during Metcon
For time do:
Since I did this out in the woods, distances are approximate. Did box jumps where I found some logs to jump on. I keep a 20-30kg rock in the woods, which I used for the walking lunges.
Results: 37:51 HR max = 174 / ave = 154
For time Row 5k. Try and maintain a steady stroke rate throughout.
Result: 22:07. Kept the stroke rate around 28 – 31. HR ave= 146 / max= 169
Every minute on the minute, perform two 9 minute rounds of following rep scheme 5-4-3-2-1-2-3-4-5.
Rest 2 minutes between rounds.
Then do Cindy… AMRAP in 20 minutes of:
Results: Both Pullups and Dips @ 15kg. Cindy; 14 rounds plus 5 Pullups, 10 Pushups and 5 Squats (Totals: 75 Pullups, 150 Pushups, 215 Squats). HR max = 164 / ave = 151…interesting that without kipping pullups heart rate can’t get very high (waiting for arms to recover).