Perform the following….
Then for time complete the following:
Results: Pistols were the same as ever, 3kg counter weight plus raised heel. For the second part: 1st Mile: 7:10 / 2nd Mile: 7:38
First part is copied from a CF Invictus WOD.
Then do an AMRAP in 8 minutes of
Result: Handstand Pushups – 14/10/8, Metcon: 8 rounds + 5 (total reps: 45 PP, 40 B). Probably should go higher on the deadlifts since I felt I could have done more per round, but then that is all the weight I have at home.
Perform AMRAP in 20 minutes of:
Result: 4 very hard rounds.
A while back Rosie and I came across a stone on the path. It was egg shaped and weighed around 15kg-20kg although I never weighed it. I carried it back and put it on a bench so the rain would clean it. I wanted to use it as part of my runs since it is quite heavy and a great shape for carrying (on shoulder, in front, overhead, etc.). I also figured since it is nice and roundish, it would be good to throw and chase. So here is my first workout incorporating my new stone.
The workout was unplanned, except the run and using the stone somehow. I threw in the pullups and dips since I hadn’t done either this week. The run part took place in the woods by our house (see map) where I find random logs or stumps to box jump onto. Generally I try and find logs that are about knee high, although I have a stump I use that is more around mid-thigh. The box jumps here were on a knee high log.
I carried the stone as far as I could on my shoulder maintaining a slow jog, switching shoulders once along the way. Anyway, here is how it ended up…
Result: First round max Pullups/Dips: 12/16, Second round max Pullups/Dips: 10/15. Total run time (excluding pullups and dips but including everything else): 36:17.
Complete as many rounds and reps as possible in 7 minutes of:
Rest 7 minutes
Complete as many rounds and reps as possible in 7 minutes of:
Result: Set 1: 6 rounds + 4RRs / Set 2: 5 rounds + 7 DLs