Not for time do Front Squats. Between each set do 5 Toes to Bar.
AMRAP in 15 minutes:
Results: AMRAP: 10 rounds exactly (did reverse rows with feet on box). This was supposed to be part 1 of a partner WOD from CF Invictus. Maybe something to keep for a Saturday workout with the group… part 2 is:
AMRAP in 15 minutes:
For form and timing, every two minutes on the minute for 8 rounds:
For time perform the following:
Results: Skill portion went OK. Video taped it ans seemed good. Metcon: 16:27. Might have over done it with this one. First 25 thrusters and first 15 T2B were Ok, the rest was very painful. Forgot my heartrate monitor… would have probably been a new high.
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.
Part A: For time…
Part B: For time do 3 rounds of…
Part C: For time do…
Results: A – 6:02, B – 14:32, C – 6:20. Cool that A and C took about the same amount of time. Someone programmed that well.
Not for time do 4 rounds of:
The Pushup positions are demonstrated here at GymnasticsWOD.
The for time do 4 rounds of:
Result: Metcon done in 8:15. Body weight bench press was at 73kg.