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.
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).
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.