Not for time do the following 9 sets of Deadlifts. Rest as needed between sets.
Then do Jackie:
Results: 125kg was a new 1RM. Not far from my goal of 2 x BW. For Jackie: 9:52. In April 2014 did it in 9:58.
Part A – Complex ladder, 5 rounds, rest 2 minutes between rounds:
Part B1 – For max reps alternating work 60 seconds / rest 60 seconds do 3 rounds of:
Part B2 – In the same format do:
Results: Part A – weights used were 50kg, 50kg, 50kg, 50kg, 55kg. Part B – 185 reps. Part C: 45 reps (10kg thrusters since i have no wall or ball) and knee raises.
For max reps perform one round of the following:
Results: 68 reps total (12/12, 12/10, 12/10). First mile run in 7:14 (4:25 per km). Second mile run in 7:47 (4:42 per km).
Not for time perform 3 rounds of:
For time perform 7 rounds of:
Results: Got in 1 x Turkish Getup with the 24kg kettlebell to start… wasn’t pretty but counts :-). For the Metcon: 19:33, HR max = 174 / ave = 159 … we’ll see how sore I am tomorrow since 70 x 43kg high pulls was a lot. Had to break into two sets of 5 after the 3rd round.
Heart Rate during Metcon
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: