Every 2 minutes do as many rounds and reps as possible until you cannot complete all reps in a round:
Then for total calories do 20/10 tabata on the assault bike followed by a second 20/10 tabata for total reps of double unders.
Results: For the first part, did 6 rounds plus 19 reps (10 dips and 9 KB swings). For the assault bike, 43 calories. For the DUs, 154.
Part A: Not for time do Deadlifts with the following rep scheme, scale weight as appropriate:
Part B: First do AMRAP in 4 mins, rest 3 minutes, then do AMRAP in 6 minutes, rest 3 minutes, then do the complete set for time (taken from Atomic Crossfit’s When Pigs Fly):
Results: Set 1 made it to 3 Wall Balls, Set 2 made it to 10 DUs at the bottom, Set 3 finished in 8:32. 136kg is a PR for Deadlifts.
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!!
This is a shorter version of the 500 Kettlebell Swing workout (only 300 swings). For time do 3 rounds of the following:
Results: 34:57.
For time do one round of:
Results: This is the modified version I used, the RX version included heavier weights. Great workout, really hard. Finished in 24:58. Did the run in under 7 minutes, probably around 6:45.