Warm-up with Double Unders (100 – 150)
MWOD Exercises for Front Squats: Wrist Distraction, Lat Stretch with External Rotation, Lunges. Best videos from Kelly are here, here and here.
5 Rounds, not for time:
For time perform the following:
Result: Front Squat – 30kg, 35kg, 40kg, 43kg, 43kg. Metcon – 5:28
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.
First part is copied from a CF Invictus WOD.
Then do an AMRAP in 8 minutes of
Result: Handstand Pushups – 14/10/8, Metcon: 8 rounds + 5 (total reps: 45 PP, 40 B). Probably should go higher on the deadlifts since I felt I could have done more per round, but then that is all the weight I have at home.
Complete as many rounds and reps as possible in 7 minutes of:
Rest 7 minutes
Complete as many rounds and reps as possible in 7 minutes of:
Result: Set 1: 6 rounds + 4RRs / Set 2: 5 rounds + 7 DLs
Back Squats
5-5-5-5-5 @ 70kg
For time complete the following: