Not for time do Back Squats and between each set do 7 x Toes to Bar:
Rest and then for time:
Rest and then do AMRAP in 9 minutes of:
Results: 1000m in 3:41. AMRAP 6 rounds plus 7 pullups.
Not for time, do 5 Wall Walks. At the top, hold belly to wall for a count of 10 seconds (one-one-thousand, two-one-thousand, etc.):
Every 2 minutes on the minute for 8 rounds do:
Then AMRAP in 16 minutes of:
Results: Fro the cleans and presses used the following wights: 43, 45, 45, 45, 48, 48, 48. For the last two sets, I had to do some push presses for the last couple of reps to get the bar up. For the AMRAP did 9 rounds plus 9 Squats and 7 Dips.
Part A: Not for time complete 3 rounds of:
3 x Turkish Getups @ 20kg per side alternating sides for each rep
Part B: Then perform AMRAP in 12 minutes of:
Part C: Then 6 rounds of:
Results: Part B – 7 rounds plus 8 Pushups and 8 Cleans. For Part C – completed 24 total (11,4,3,2,2,2).
Not for time, perform 5 rounds of:
Then every 2 minutes on the minute (E2MOM) perform 5 rounds of:
Then do AMRAP in 8 minutes of (taken from Athlete Games Qualifier WOD 3):
Results: For the Cleans I did 60kg, 65kg, 67.5kg, 70kg, 70kg (new 1RM!). For the AMRAP did 140 reps total (3 rounds plus 20 reps) which would have been 47th place in the Masters 45+ category (except I used heavier weights 😛 ). HR max = 172 / ave = 159.
Do 7 rounds of:
Then AMRAP 14 minutes of the following (taken from Mercy Rule at Atomic CF):
etc… (+1, +2, +3)
Results: For the AMRAP part finished 5 rounds plus 7 Deadlifts, 14 Burpees and 18 V-Ups(of 21). V-Ups were definitely the limiting factor in this workout. If you want a more Metcon type of workout just do basic situps. This would maintain a quicker pace and get your heartrate up higher. In this case my HR was max= 167/ ave = 146 … the graph shows how my heart rate dropped during the V-Ups and then picked up again during the burpees.
HR During Metcon