For time (Murph Hero WOD)
Partition the Pullups, Pushups and Squats as desired. For example 20 rounds of
Results: Partitioned as shown. 38:07. First 1600m 7:32, second 8:28.
Take 10 minutes and work on Handstands.
Then every 2 minutes for 12 minutes
Work up to a heavy triple.
AMRAP in 13 minutes of
Results: OHS 65-75-80-85-95-95. Metcon 4 rounds plus 10 reps.
Take 15 minutes for handstand practice (getting to be a routine).
Then 2 rounds
Then 21-15-9 of
Rest 2 minutes then 21-15-9 of
Results: Handstands continue to improve. Used 14kg then 16kg for the TGUs. Metcon 1 – 4:59. Metcon 2 – 5:19.
Spent time working on my Clean skills after watching this Instagram post.
Then 3 rounds of the following complex
Then 5 rounds of
Then two 4 minute, 20/10 Tabatas, rest as needed between.
Results: Foot movement was good with lighter weights, with heavier weight noticed that only my right foot moved. I also widened my grip so that the bar sat higher in my hip crease rather than on my upper thigh. Power Cleans and Cleans 65-75-85lbs. Squat Cleans 95-115-135-155-160lbs.
5 rounds
Then 5 rounds for time (taken from Street Parking).
Results: All as prescribed… Metcon 20:04 (Street Parking target is 20 to 28 minutes).