Whole workout taken from CFI WOD on October 12. Every 3 minutes for 18 minutes (6 rounds) do:
Then do 3 rounds for time of:
Results: Cleans did 50kg-50kg-60kg-60kg-60kg-60kg. Metcon in: 9:49. pmeyer finished around 9:40 or so.
Part A: Three rounds of the following sets, rest 2 minutes between sets.
Part B: The do 5 Rounds for time of:
Result: Part B took 14:26
Warm up with 200 Double Unders.
Made this one up based on something I heard in my level one class regarding different planes of motion. Basically you will be doing the same movement in each round just in different planes… vertical and horizontal. Ideally all should be with body weight but since I can’t press or clean that much, scaled it down to 2/3 body weight.
EMOM for 18 minutes do the following two triplets alternating each minute:
Even minute:
Odd minue:
Then 20/10 Tabata for 4 minutes (8 rounds) of:
Results: Did my first 100 DUs in 1:05 (!?), whole 200 in around 3:35. Second part worked pretty well. Starts off slow but by the end your arms really feel it. Completed the last round with 4 seconds to spare.
Not for time, do back squats .
Then do reverse ladder from 10-1 of the following couplet:
Results: Metcon in 9:57.
Part A: EMOM for 10 minutes do the following:
Part B: Then for time do 5 rounds of:
Part C: Then for time do 100 Dumbbell Snatches @ 20kg, EMOM do 5 Burpees.
Results: Forgot to start my watch for Part B so no idea how long it took. For Part C – 8:50.