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.
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.
Set timer for 5 two minute rounds. Every two minutes on the minute do:
AMRAP in 10 minutes of the following, first round do 1 of each, second round do 2 of each, etc. (taken from CF Ignite workout from 01.07.2015).
Results: Metcon Part: Finished the 7th round using 43kg which is a total of 28 reps of each. HR max= 174 / ave = 160 For the lunge, I alternated left and right (didn’t do all on one leg then all on the other). This one was good and very hard. In the 6th round needed to break between lunges and presses. In the 7th round rested between each and broke my lunges into two sets.
Not for time (take as much time as needed) do 3 rounds of:
3 x Turkish Getups @ 18kg per side
Then for time do:
30 x Clean and Jerk @ 43kg (95lbs)
Result: Turkish Getups were good at 18kg! Occasionally lost the center with the weight but was able to recover. Took plenty of time to recover between sets so that I could complete them unbroken and in fairly good form. Did Grace in 3:53. HR max=172 / ave=157.
HR Graph
Single Leg Deadlifts
Rest. Then for time perform 5 rounds of:
Result: AMRAP 9:05. My G2O was a Clean and Push Press. Could also substitute, snatches (bar or dumbell).