EMOM alternate:
Then perform as many rounds and reps as possible in 14 minutes of:
Results: For the metcon part completed exactly 7 rounds. V-Ups were not pretty but manageable.
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
AMRAP for 12 minutes of:
Then EMOM for 5 minutes L-Sit Hold for 15-20 seconds
Result: AMRAP – 4 rounds plus 24 reps; For the L-Sit I was able to do 2 x 20 seconds and 3 x 15 seconds.
Strict Dumbbell Press not for time
Then
Then for time:
Result:Metcon: 9:45 (25 Dips, 12 Pullups).
A while back Rosie and I came across a stone on the path. It was egg shaped and weighed around 15kg-20kg although I never weighed it. I carried it back and put it on a bench so the rain would clean it. I wanted to use it as part of my runs since it is quite heavy and a great shape for carrying (on shoulder, in front, overhead, etc.). I also figured since it is nice and roundish, it would be good to throw and chase. So here is my first workout incorporating my new stone.
The workout was unplanned, except the run and using the stone somehow. I threw in the pullups and dips since I hadn’t done either this week. The run part took place in the woods by our house (see map) where I find random logs or stumps to box jump onto. Generally I try and find logs that are about knee high, although I have a stump I use that is more around mid-thigh. The box jumps here were on a knee high log.
I carried the stone as far as I could on my shoulder maintaining a slow jog, switching shoulders once along the way. Anyway, here is how it ended up…
Result: First round max Pullups/Dips: 12/16, Second round max Pullups/Dips: 10/15. Total run time (excluding pullups and dips but including everything else): 36:17.