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.
Not for time do one round of core work:
Then do AMRAP in 12 minutes of:
Results: TGU used 35lbs/16kg for the first three rounds and then 40lbs/18kg for the fourth and fifth rounds. For the AMRAP did exactly 5 rounds.
Part A: Not for time do 5 rounds of:
Part B: Then do two rounds of a 20/10, 4 minute tabata, rest 4 minutes between rounds:
Part C: Then for time do 3 rounds of:
Results: Part C in 11:29.