Not for time do one round of core work:
Then do 5 rounds of
Results: Used 20kg dumbbell for the TGU. 12kg for the Russian twist.
Every minute on the minute for 15 minutes do:
Then every minute on the minute for 8 minutes do:
Results: Nice lite start after 2 weeks off to move.
Not for time do one round of core work:
Then do AMRAP in 12 minutes of:
Results: TGU used 35lbs/16kg for the first three rounds and then 40lbs/18kg for the fourth and fifth rounds. For the AMRAP did exactly 5 rounds.
Not for time work on the Core (taken from UTE Crossfit’s WOD from today):
Against a two-minute running clock for 5 sets, complete as many reps as possible of (taken from CFI WOD from November 19):
Rest 2 minutes between sets.
Results: Great mashup of workouts. For Core work, used 24kg KB for TGU, 8kg KB for Russian Twists. For the metcon part did a total of 163 reps (0r 173, I lost count in the first round :-P). Breakdown by round was 33(or 43), 36, 33, 30, 31.
First warm up with Annie – for time do 50-40-30-20-10 of:
Then do an AMRAP in 15 minutes of:
Results: Annie – 8:36. AMRAP – 5 rounds exactly Max HR 171 / Ave HR 161.