A. Turkish Getups with Dumbell
3-3-3 – do 3 on one side then 3 on the other side for one round
B. Then “Empower” WOD… Complete as many rounds and reps as possible in 14 minutes of:
C: Then EMOM for 5 minutes hold L-Sit for 15 seconds
Result: Part A: 10kg/14kg/16kg; Part B: 6 rounds (54 burpees, 120 Kettlebell Swings, 120 Air Squats); Part C: L-Sit very improved over last week. Next week can up the first two rounds to 20 seconds.
Set clock for five, two-minute rounds in each round perform:
Then for time do three rounds of:
Result: For the metcon – 10:15. Double unders were still slow, could only string 3-5 together at a time. Note: Lunges and Snatches art total reps, so 10 lunges per leg and 5 snatches per hand.
Deadlift
5-5-5-5-5 @ 100kg
For time complete one round of:
Result: Around 8:25.
Overhead Squat
Then for time perform 21-15-9 of the following:
Result: 35kg Overhead Squat is a new PR and 1/2 body weight! Could have done more but decided to stop while I was ahead. For the METCON part finished in 6:30. First round did the T2B unbroken which might also be a PR.
Perform five, three minute rounds of the following :
Then
Result: 100 KB swings accomplished in 5 rounds: 35-50-65-80-90-100. and took 6:19.