Not for time do Back Squats and between each set do 7 x Toes to Bar:
Rest and then for time:
Rest and then do AMRAP in 9 minutes of:
Results: 1000m in 3:41. AMRAP 6 rounds plus 7 pullups.
Not for time, do 5 Wall Walks. At the top, hold belly to wall for a count of 10 seconds (one-one-thousand, two-one-thousand, etc.):
Every 2 minutes on the minute for 8 rounds do:
Then AMRAP in 16 minutes of:
Results: Fro the cleans and presses used the following wights: 43, 45, 45, 45, 48, 48, 48. For the last two sets, I had to do some push presses for the last couple of reps to get the bar up. For the AMRAP did 9 rounds plus 9 Squats and 7 Dips.
Part A: Not for time complete 3 rounds of:
3 x Turkish Getups @ 20kg per side alternating sides for each rep
Part B: Then perform AMRAP in 12 minutes of:
Part C: Then 6 rounds of:
Results: Part B – 7 rounds plus 8 Pushups and 8 Cleans. For Part C – completed 24 total (11,4,3,2,2,2).
Not for time, perform 5 rounds of:
Then every 2 minutes on the minute (E2MOM) perform 5 rounds of:
Then do AMRAP in 8 minutes of (taken from Athlete Games Qualifier WOD 3):
Results: For the Cleans I did 60kg, 65kg, 67.5kg, 70kg, 70kg (new 1RM!). For the AMRAP did 140 reps total (3 rounds plus 20 reps) which would have been 47th place in the Masters 45+ category (except I used heavier weights 😛 ). HR max = 172 / ave = 159.
Not for time, perform the following:
Then, for time do 1 round of:
Results: Front Squats went so well, tried to make 68kg (bodyweight) but was unable to clean that weight at the end of the round. For the Metcon 14:58 HR max = 175 / ave = 165. Brutal, thrusters suck on the wrists (funny that the front squats above did not). Graph below is interesting… long plateau in the middle must be the double unders and the plateau at the end the final 21 burpees.
Heart Rate During Metcon