Part A: For time…
Part B: For time do 3 rounds of…
Part C: For time do…
Results: A – 6:02, B – 14:32, C – 6:20. Cool that A and C took about the same amount of time. Someone programmed that well.
Not for time (take as much time as needed) do 3 rounds of:
3 x Turkish Getups @ 18kg per side
Then for time do:
30 x Clean and Jerk @ 43kg (95lbs)
Result: Turkish Getups were good at 18kg! Occasionally lost the center with the weight but was able to recover. Took plenty of time to recover between sets so that I could complete them unbroken and in fairly good form. Did Grace in 3:53. HR max=172 / ave=157.
HR Graph
Warm-up with Double Unders (100 – 150)
MWOD Exercises for Front Squats: Wrist Distraction, Lat Stretch with External Rotation, Lunges. Best videos from Kelly are here, here and here.
5 Rounds, not for time:
For time perform the following:
Result: Front Squat – 30kg, 35kg, 40kg, 43kg, 43kg. Metcon – 5:28
Run 5k
L-Sit Dip Station Tabata:
10 Pistol Squats per leg
Result: After a 5km trail run and stretch (calves, glutes, hip flexors) was able to do three sets splitting the squats up into 5-2-3 reps per leg. I needed the support of a 10kg plate under my heel for the first set then I needed both the plate and an 8kg kettlebell counter weight for the second and third sets.