Not for time do Front Squats. Between each set do 5 Toes to Bar.
AMRAP in 15 minutes:
Results: AMRAP: 10 rounds exactly (did reverse rows with feet on box). This was supposed to be part 1 of a partner WOD from CF Invictus. Maybe something to keep for a Saturday workout with the group… part 2 is:
AMRAP in 15 minutes:
Deadlifts
For time perform one round of the following:
Results: New PR for Deadlifts. For the metcon we all finished between 11:20 and 12:20.
Practice Plate Walks
Then every 2 minutes on the minute for 5 rounds hold handstand for 30 seconds
Then for time do 5 rounds of:
Result: Best I could manage was 2 sets at a time twice (one set is step up left / step up right / step down left / step down right). For the hold, started with belly to the wall, then switched to back to the wall. I think it would be good to also practice dismounts so I don’t have to down the wall at the end after the long hold. For the Metcon: 15:51, HR ave=160 / max=171
For time Row 5k. Try and maintain a steady stroke rate throughout.
Result: 22:07. Kept the stroke rate around 28 – 31. HR ave= 146 / max= 169
Every minute on the minute, perform two 9 minute rounds of following rep scheme 5-4-3-2-1-2-3-4-5.
Rest 2 minutes between rounds.
Then do Cindy… AMRAP in 20 minutes of:
Results: Both Pullups and Dips @ 15kg. Cindy; 14 rounds plus 5 Pullups, 10 Pushups and 5 Squats (Totals: 75 Pullups, 150 Pushups, 215 Squats). HR max = 164 / ave = 151…interesting that without kipping pullups heart rate can’t get very high (waiting for arms to recover).