Every 3 minutes for 5 rounds perform the following:
Then 5 rounds of:
To finish do an 8 minute alternating Hollow Hold / Superman 20/10 Tabata (16 rounds).
Results: For part 1, only could do 4 presses in the 3rd and 5th rounds. For the metcon: 4:14.
Part 1: For form, do 5 sets of:
Part 2: Not for time do the following 9 sets of Deadlifts. Rest as needed between sets.
Part 3: Repeat of a workout I did in April 2014 which was one of the Masters Qualifiers for that year and took 16 minutes. For time do two rounds of:
Results: Completed the metcon in 15:17
Three sets of:
Then for time do 100 x KB Swings, EMOM stop and do 5 Burpees.
Results: Was able to do all 12 front squats each round. Good weight for right after vacation to get back in form but could have been heavier. HSPU did 8-6-6. Metcon completed in 5:27.
Perform 3 sets of the following (format taken from CFI July 27 WOD – later will do that WOD as described since the split squat/HSPU combo also looks good):
Then for time perform the following:
Result: For the strength part did 15-10-10 T2B. For the METCON it took – 10:15 (8:15 in Sept 2014). I started with squat cleans and at the 7 rep round switched to just hanging cleans. Hanging cleans are the way to go to get the best out of the metcon (quicker cycles).
Part A: Turkish Getup Ladder, do three reps in succession per hand at the following weights
Part B: Then for time do:
Immediately followed by 10 rounds of the following:
Then immediately followed by:
Results: Part B 32:51