Not for time do 5 sets of:
For time perform 21-18-15-12-9-6-3 of:
Results: Metcon: 16:04. HR max = 173 / ave = 156. Really good hard metcon part. Front Squats were also really good, video showed elbows up, back straight.
HR Graph During Metcon
Practice Double Unders.
Perform as many rounds and reps as possible in 15 minutes of:
Results: 5 Rounds plus 18 Reps (95 KB swings, 28 Presses, 25 Pullups). HR max= 170 / Ave=168.
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.