Part A: For time…
Part B: For time do 3 rounds of…
Part C: For time do…
Results: A – 6:02, B – 14:32, C – 6:20. Cool that A and C took about the same amount of time. Someone programmed that well.
Just read an article about the skill transfer from kettlebell swings to the deadlift so thought it would be good to add in a high rep swing workout for this week.
For time perform:
Then (since I have been neglecting my pullups) work on different pullup grips, resting between and doing max reps of each:
Results: I did the first round kettlebell swings unbroken. The mile I did in 7:34, 4:22 per km. Forgot to start my watch for the kettlebell swings so don’t have a final time but I think it was around 10 minutes total including run. For the pullups performed 8-6-6-5-3.
For time run 8k.
Then EMOM for 5 minutes, hold 15 second L-Sit.
Results: Run took 45 minutes even. HR max=177, ave=148.
Against two minute running clocks perform 5 rounds of:
Then for time perform the following:
Result: For the Metcon part – Time 13:35 / HR max=171, ave=160. For the dynamic pushup I used a pair of small parallelets (sp?) I have to elevate one hand, then just alternated each side up and down for 15 reps. The Metcon worked out very well for a WOD I just made up since I could not complete the last set of pushups without a break.
For form do 5 sets of 5 squats with Dumbells at shoulder height. Concentrate on keeping back straight, hands at shoulder width as in a front squat.
Then a scaled version of Diane, 21-15-9 reps for time of:
Results: Used 16kg dumbells for part 1. Diane: 11:00 even. Handstand pushups were pathetic, hopefully because I had just done the dumbell squats.