For time do:
Since I did this out in the woods, distances are approximate. Did box jumps where I found some logs to jump on. I keep a 20-30kg rock in the woods, which I used for the walking lunges.
Results: 37:51 HR max = 174 / ave = 154
15.1 AMRAP in 9 minutes of:
15.1a Immediately following 15.1 with the same running clock find 1RM in 6 minutes for Clean and Jerk.
Scaled weight for 15.1 is 38kg/25kg. Note that scaled toes to bar is hanging knee raises but we missed that part :-P….
Results: C: 132 reps / 70kg. P: 120 reps / 62.5kg. J: 122 reps / 45kg. At first I thought it was not very intense but looking at my heartrate graph I guess I was wrong. Cool to see that my heartrate climbs after a big lift, since 15 minutes (plus a few seconds since I started my watch early) was the end.
Heart Rate Graph 15.1
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.
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