Not for time do 4 rounds of:
The Pushup positions are demonstrated here at GymnasticsWOD.
The for time do 4 rounds of:
Result: Metcon done in 8:15. Body weight bench press was at 73kg.
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
Front Squats for form
Then for time perform the following:
Result: Front Squats – 30kg-40kg-40kg-45kg-45kg. Metcon: 13.27.
Front Squats
Results: A good benchmark workout which I did back in March. The original post is here. At that time I was able to complete 11 sets plus 10 reps of the AMRAP. Today I was able to do 14 sets plus 10 reps. Of course with my March workout I combined it with handstand pushups which probably impacted how many push presses I could do.
Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (aka not putting the bar down until all 7 sets are done).
7 sets of the following series of movements:
Results: Max weight was 40kg (3rd round). Weight progression: 30kg – 35kg – 40kg – 45kg – 45kg. For the last two sets broke them in to 4-3 reps and 3-2-2 reps respectively. Took a total of around 25 minutes with 2 – 4 minutes rest between sets.