Not for time do the following Pullup complex, rest as needed between sets:
The AMRAP in 12 minutes of:
Results: 6 rounds plus 3 x Lunges and 3 x Dips.
Not for time do Front Squats. Between each set do 5 Toes to Bar.
AMRAP in 15 minutes:
Results: AMRAP: 10 rounds exactly (did reverse rows with feet on box). This was supposed to be part 1 of a partner WOD from CF Invictus. Maybe something to keep for a Saturday workout with the group… part 2 is:
AMRAP in 15 minutes:
Practice Plate Walks
Then every 2 minutes on the minute for 5 rounds hold handstand for 30 seconds
Then for time do 5 rounds of:
Result: Best I could manage was 2 sets at a time twice (one set is step up left / step up right / step down left / step down right). For the hold, started with belly to the wall, then switched to back to the wall. I think it would be good to also practice dismounts so I don’t have to down the wall at the end after the long hold. For the Metcon: 15:51, HR ave=160 / max=171
Not for time, perform the following:
Then, for time do 1 round of:
Results: Front Squats went so well, tried to make 68kg (bodyweight) but was unable to clean that weight at the end of the round. For the Metcon 14:58 HR max = 175 / ave = 165. Brutal, thrusters suck on the wrists (funny that the front squats above did not). Graph below is interesting… long plateau in the middle must be the double unders and the plateau at the end the final 21 burpees.
Heart Rate During Metcon
Not for time do 5 rounds of:
Then do 4 rounds for time of:
Results: Modified version of today’s Fit2Day workout (3 x 10 minute partner AMRAP workout with the same movements split into couplets except I substituted pullups for jump squats). Since I didn’t have a partner I changed it up a bit tpoget the same amount of workout time but all at once. My Metcon took 18:55 HR max = 177(!) / ave = 168.
For the strength and skill part, it took a couple of rounds to get the muscle up timing down again but by the 3rd round was able to do all 3 unbroken.