This was the WOD from last Wednesday. For time do:
Results: 30:25. Was a really hot and humid day, heat index was around 106° F, 41° C!!
Work on Muscle Up Progressions. Do 5 rounds of each
Then do a repeat of the Jan 29, 2015 workout. For time complete the following while EMOM doing 3 Burpees:
Results: Learned that my ring kipps were too weak so really tried to get a good swing going. Also need to focus on the position at the top of the kip, specifically maintaining the hollow rock position so I am able to get the hip flip into transition. For the AMRAP, completed in 10 minutes exactly.
Every 2 minutes for 6 minutes:
Then AMRAP in 12 minutes of:
Results: 3 rounds plus 10 calories, 10 Thrusters, 1 T2B.
For time do one round of:
Results: This is the modified version I used, the RX version included heavier weights. Great workout, really hard. Finished in 24:58. Did the run in under 7 minutes, probably around 6:45.
Every 2 minutes for 10 minutes do:
Then do AMRAP in 16 minutes of:
Results: Since the new gym in the apartments doesn’t have a Dip station, did dips on a bench with my feet on a large medicine ball and a 16kg weight in my lap. Did plyo pushups with one hand on a small medicine ball and alternated back and forth switching which hand was on the ball (like on the Bozu). For the AMRAP did 9 rounds plus 25 Double Unders.