Do four, six minute rounds as follows:
Round 1:
Round 2:
Round 3:
Round 4:
Results: First 500m in 1:41, second in 1:55.
For form and timing, every two minutes on the minute for 8 rounds:
For time perform the following:
Results: Skill portion went OK. Video taped it ans seemed good. Metcon: 16:27. Might have over done it with this one. First 25 thrusters and first 15 T2B were Ok, the rest was very painful. Forgot my heartrate monitor… would have probably been a new high.
Part A: Practice Handstand Plate Walks
Part B: Perform 5 rounds of the following
Part C: Then for time do the following:
Results: For Part A, my original idea was to do 5 rounds of Handstand Shoulder Touches but I decided I am no where near ready for that yet so I practiced plate walks instead. By the end I could get 4 in relatively controlled form (2 per hand) before losing balance and having to come down. It seems like you need to concentrate on shifting weight from one hand to the other as you step up and down, I can see how these are a good progression to handstand walks.
For Part C, 6:15. All rounds of swings went unbroken.
For the Record: Second day in a row I was able to do a round of 50 unbroken Double Unders during my warm-up! Finally 🙂
Not for time, perform the following:
Then, for time do 1 round of:
Results: Front Squats went so well, tried to make 68kg (bodyweight) but was unable to clean that weight at the end of the round. For the Metcon 14:58 HR max = 175 / ave = 165. Brutal, thrusters suck on the wrists (funny that the front squats above did not). Graph below is interesting… long plateau in the middle must be the double unders and the plateau at the end the final 21 burpees.
Heart Rate During Metcon
Not for time do 5 rounds of:
Then do 4 rounds for time of:
Results: Modified version of today’s Fit2Day workout (3 x 10 minute partner AMRAP workout with the same movements split into couplets except I substituted pullups for jump squats). Since I didn’t have a partner I changed it up a bit tpoget the same amount of workout time but all at once. My Metcon took 18:55 HR max = 177(!) / ave = 168.
For the strength and skill part, it took a couple of rounds to get the muscle up timing down again but by the 3rd round was able to do all 3 unbroken.