Not for time, complete 5 rounds of:
Then do an AMRAP in 8 minutes of:
Finally, not for time do 3 rounds of:
Results: AMRAP – 3 rounds plus 20 KB Swings and 6 Pullups
Part A: Warm up with 200 Double Unders for time.
Part B: Then another CFI inspired workout… For time do 15-10-5 of the following:
Part C: Then do four, 2 minute AMRAP sets of the following, resting 1 minute between sets:
Results: Double Unders – 3:06. Part B – 4:56. Part C – 2 rounds + 6 lunges/2 rounds + 6 Lunges/2 rounds + 1 Lunge/2 rounds + 8 Lunges… Totals – 101 RL and 80 Push Press.
After the killer metcon yesterday decided to just work on strength today.
First do the following every 4 minutes for 24 minutes (6 rounds):
Then do 3 sets of Turkish Getups, 3 reps per set. Increase weight per set but maintain form all the time.
Results: The first part worked very well… got all 8 rep on the bench press, pullups also no problem. For the pistol still needed my heel raised plus 3kg counter weight in my hands, but had plenty of strength. For the last round, was able to use a 8kg kettlebell as counter weight on the side which was doing the work. Made for a more challenging pistol. For the TGUs, used 12kg, 16kg and 18kg (but only could manage 2 reps on the last round).
Whole workout taken from CFI WOD on October 12. Every 3 minutes for 18 minutes (6 rounds) do:
Then do 3 rounds for time of:
Results: Cleans did 50kg-50kg-60kg-60kg-60kg-60kg. Metcon in: 9:49. pmeyer finished around 9:40 or so.
EMOM for 20 minutes of:
Then AMRAP in 8 minutes of:
Results: Did the front squats starting on the floor, so had to clean it first. For AMRAP – 6 rounds plus 40 DU and 4 V-Ups.