Back Squats
5-5-5-5-5 @ 70kg
For time complete the following:
Bench Press
5-5-5-5-5 @ 73kg
For time perform the following:
Result: For the METCON it took – 8:15
Perform the following:
Results: Was just a random workout that I added to my run so didn’t measure it. The handstand pushups wend really well, all unbroken and full ROM. Run time recorded in RunningAhead.
Dumbbell Lunge
3 x 20 @ 18kg per hand
Rest 1 minutes
Complete as many rounds as possible in 5 minutes of:
Rest 1 minute
Complete as many rounds as possible in 5 minutes of:
Rest 1 minute
Complete as many rounds as possible in 5 minutes of:
Result: Double unders still suck. Set 1: 3 + 19 / Set 2: 3 / Set 3: 6
Note to self: Subbing Burpees for the Box Jumps in set 2 was dumb since a man maker is basically a burpee on steroids.
Practice Double Unders
Push Press
For time do 100 Kettlebell swings. EMOM stop and do 5 Dips and 3 Pullups.
Result: For the WOD part I started with different variations until I settled on what was above. For the first 50 I tried just 5 dips EMOM but then there was too much time for the kettlebells. I tried only pullups but had the same problem. The combination ended up with around 20 seconds for KB swings where you can get in around 8-10 per round.
Total rounds this time was 13.