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.
This was the WOD from last Wednesday. For time do:
Results: 30:25. Was a really hot and humid day, heat index was around 106° F, 41° C!!
Work on Muscle Up Progressions. Do 5 rounds of each
Then do a repeat of the Jan 29, 2015 workout. For time complete the following while EMOM doing 3 Burpees:
Results: Learned that my ring kipps were too weak so really tried to get a good swing going. Also need to focus on the position at the top of the kip, specifically maintaining the hollow rock position so I am able to get the hip flip into transition. For the AMRAP, completed in 10 minutes exactly.
Part A: Not for time do:
Part B: Then do 5 sets of:
Part C: Then do AMRAP in 15 minutes of:
Results: Part A – Warmed up with the TGU/waiter walks doing 12kg/16kg/20kg. Then did the 3 x TGU with 20kg. Farmer carry round 1, 24kg / round 2, 32kg. Part B – Got up to 3 x 85lbs/38kg. Part C – 2 rounds plus 15 x OHL, 15 x T2B, 15 x BJ, 14 x PU.