Every 4 minutes, for 16 minutes (4 sets):
Then for time do 21-18-15-12-9-6-3 of the following. Between each round do 3 x Pullups.
Results: For the first part used 125lbs/56kg. For the metcon, completed in 17:25.
Not for time, warm up with 2 rounds of:
Every 4 minutes for 20 minutes do:
Then do 5 rounds for time of:
Results: Worked up to the front squat with 3 sets of 5 at increasing weight. For the metcon, 7:02. Not bad considering it is the same weight and reps as FRAN.
This was the WOD from last Thursday.
Not for time do 6 rounds of Push Press with the following rep scheme, increase weight per round:
Try to get to a heavy 1 rep max.
Then do AMRAP in 6 minutes of:
Results: For the Push Press, ended with 1 rep @ 155lbs/70kg. For the AMRAP, used 115lbs/52kg and did 8 rounds plus 1 push press.
Every 2 minutes for 6 minutes:
Then AMRAP in 12 minutes of:
Results: 3 rounds plus 10 calories, 10 Thrusters, 1 T2B.
For time do one round of:
Results: This is the modified version I used, the RX version included heavier weights. Great workout, really hard. Finished in 24:58. Did the run in under 7 minutes, probably around 6:45.