Ring work, 5 rounds of the following starting with feet on floor but fully extended in a false grip hang. Try to jump as little as possible for the transition. Raise rings each round if possible.
Then do an AMRAP in 14 minutes of:
Results: For the metcon die 3 rounds plus 31 reps (got up to 3 Power Cleans).
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.
Not for time, warm up with 2 rounds of:
Every 4 minutes for 20 minutes do:
Then do 5 rounds for time of:
Results: Worked up to the front squat with 3 sets of 5 at increasing weight. For the metcon, 7:02. Not bad considering it is the same weight and reps as FRAN.
Part A: Not for time do:
Part B: Then do 5 sets of:
Part C: Then do AMRAP in 15 minutes of:
Results: Part A – Warmed up with the TGU/waiter walks doing 12kg/16kg/20kg. Then did the 3 x TGU with 20kg. Farmer carry round 1, 24kg / round 2, 32kg. Part B – Got up to 3 x 85lbs/38kg. Part C – 2 rounds plus 15 x OHL, 15 x T2B, 15 x BJ, 14 x PU.
Did this WOD yesterday… For time do 15 rounds of:
Results: I used 125lbs for the squat cleans and finished in 25:39. For the cleans did singles from the beginning. For the HSPU started with unbroked sets but by the end I was doing singles of them as well.