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.
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, perform 5 rounds of:
Then every 2 minutes on the minute (E2MOM) perform 5 rounds of:
Then do AMRAP in 8 minutes of (taken from Athlete Games Qualifier WOD 3):
Results: For the Cleans I did 60kg, 65kg, 67.5kg, 70kg, 70kg (new 1RM!). For the AMRAP did 140 reps total (3 rounds plus 20 reps) which would have been 47th place in the Masters 45+ category (except I used heavier weights 😛 ). HR max = 172 / ave = 159.
Not for time do 5 rounds of:
Then do 4 rounds for time of:
Results: Modified version of today’s Fit2Day workout (3 x 10 minute partner AMRAP workout with the same movements split into couplets except I substituted pullups for jump squats). Since I didn’t have a partner I changed it up a bit tpoget the same amount of workout time but all at once. My Metcon took 18:55 HR max = 177(!) / ave = 168.
For the strength and skill part, it took a couple of rounds to get the muscle up timing down again but by the 3rd round was able to do all 3 unbroken.
Weighted Dips and Pullups, max reps
Then