Not for time do the following 9 sets of Deadlifts. Rest as needed between sets.
Then do Jackie:
Results: 125kg was a new 1RM. Not far from my goal of 2 x BW. For Jackie: 9:52. In April 2014 did it in 9:58.
For max reps perform one round of the following:
Results: 68 reps total (12/12, 12/10, 12/10). First mile run in 7:14 (4:25 per km). Second mile run in 7:47 (4:42 per km).
For as long as it is possible to complete all reps within the time perform the following:
From 0:00-3:00, 2 rounds of:
From 3:00-6:00, 2 rounds of:
From 6:00-9:00, 2 rounds of:
Etc… following same pattern
Results: C: 81 reps. J: 93 reps.
Deadlifts
For time perform one round of the following:
Results: New PR for Deadlifts. For the metcon we all finished between 11:20 and 12:20.
Every minute on the minute, perform two 9 minute rounds of following rep scheme 5-4-3-2-1-2-3-4-5.
Rest 2 minutes between rounds.
Then do Cindy… AMRAP in 20 minutes of:
Results: Both Pullups and Dips @ 15kg. Cindy; 14 rounds plus 5 Pullups, 10 Pushups and 5 Squats (Totals: 75 Pullups, 150 Pushups, 215 Squats). HR max = 164 / ave = 151…interesting that without kipping pullups heart rate can’t get very high (waiting for arms to recover).