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.
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.
For time Row 5k. Try and maintain a steady stroke rate throughout.
Result: 22:07. Kept the stroke rate around 28 – 31. HR ave= 146 / max= 169
Do four, six minute rounds as follows:
Round 1:
Round 2:
Round 3:
Round 4:
Results: First 500m in 1:41, second in 1:55.
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.