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.
Do three rounds of the following, concentrate on form:
Then for time do 21-15-9 of:
Then EMOM for 10 minutes do:
Results: Did the AMRAP in 5:25.
Not for time work on the Core (taken from UTE Crossfit’s WOD from today):
Against a two-minute running clock for 5 sets, complete as many reps as possible of (taken from CFI WOD from November 19):
Rest 2 minutes between sets.
Results: Great mashup of workouts. For Core work, used 24kg KB for TGU, 8kg KB for Russian Twists. For the metcon part did a total of 163 reps (0r 173, I lost count in the first round :-P). Breakdown by round was 33(or 43), 36, 33, 30, 31.
Part A: EMOM for 9 minutes, perform the following rep scheme for strict deficit Handstand Pushups: 5-4-3-2-1-2-3-4-5. During the same minute, immediately following the HSPU, do 5 Strict Pullups.
Part B: Then EMOM for 18 minutes do:
Part C: Then do 4 x 30 second max Handstand Hold / 30 second Rest
Results: Format for part A did not work this time. In round 6 could not do all 5 pullups unbroken which made me overrun in the last two rounds. Carried on anyway to complete all sets, just no rest between.