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!!
The original workout, if done as prescribed, would have only lasted 4 minutes since I cannot manage the second round weight. Also since I wanted a decent workout for Sunday, I modified the workout to be 3 sets at the lowest Rx weight. After the first 4 minutes I recorded my score then just continued to complete the 3 sets for time.
Results: After 4 minutes, 82 reps. For the complete 3 sets – 18:06.
Part A: Not for time perform 5 rounds of 3-postition Power Cleans, increase weights for rounds 1, 2 and 3 then use round 3 weight for 4 and 5:
Part B: Then for max reps of Kettlebell Swings do 5 rounds of:
Part C: Then for max Double Unders do 5 rounds of:
Result: Cleans – Rnd1 @ 30kg, Rnd2 @ 40kg, Rnd3-5 @ 50kg. Part B: 153 KB swings. Part C: 320 DUs.
Every 2 minutes do 8 rounds of Front Squats with weights and reps shown below. Also in each set alternate between 5-8 x Kipping Pullups or 5-8 x Kipping Toes to Bar. So do a set of Front Squats, followed by either Kipping PU or Kipping T2B. In the next round switch PU or T2B. Try and focus on efficiency in the kip.
Then do AMRAP in 10 minutes of:
Results: For the AMRAP did exactly 7 rounds.
Every 2 minutes do:
Then do 21-15-9 of scaled “Elizabeth”:
Cashout with 1 round of:
Results: Did metcon in 6:59 (Ave HR 163 / Max HR 174). Since I think the normal time cap for these types of workouts is 7 minutes, my scaling was just perfect for me. Lower the weight as needed to see if you can do it in under 7 ( if not finish anyway 🙂 ).