Practice Double Unders
Pistol Squats
Then perform AMRAP in 7 minutes of:
Results: For the pistols, foot on 5kg plate, 2.5kg counter weight in hands. AMRAP: 4 rounds plus 7 HSPU.
Worked up to 30kg Overhead Squats
Then for the metcon do an AMRAP of:
50 Double Unders
12-9-6-3 of:
50 Double Unders
5 Rounds of:
Then the three Wise men (read the backstory):
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
Results:
A. Overhead Squats
5-5-5 @ 35kg
Then
B. Complete as many rounds as possible in 12 minutes of:
Then
C. EMOM for 5 minutes hold L-Sit for 15 seconds
Result: For part B, ended up with 6 rounds (I think, may have been 7). It might have been better to replace the deadlifts with 24 – 28kg sumo deadlift highpulls with a kettlebell to get a more intense metcon out of it.
Set clock for five, two-minute rounds in each round perform:
Then for time do three rounds of:
Result: For the metcon – 10:15. Double unders were still slow, could only string 3-5 together at a time. Note: Lunges and Snatches art total reps, so 10 lunges per leg and 5 snatches per hand.