Tuesday, September 30, 2014

Wednesday October 1, 2014-

HPA-GOLD:
9 Minute AMRAP @85%
600m Row
15 Situps
600m Run
15 Alt Step Ups (24/20)
15 Burpee
Rest 9m x2 Sets
+
Rest as needed
+
8 Minute Airdyne @85%
Rest 4m
4 Minute Airdyne @85%
Rest 2m
2 Minute Airdyne @85%



HPA Blue
Four sets of the following: 2:00 row @ high effort
10 Double KB front squats 53/35 10 Heavy dumbell walking lunges rest 3 min 2:00 airdyne @ high effort
10 Double KB front squats 53/35 10 Heavy dumbell walking lunges rest 3 min

HPA - Grid 

Snatch (mod) - Jerk (int) - EMOM triad simulation
A. Squat snatch, 1 rep @ 80% x 12 sets rest 1m30
B. Push press . Push Jerk, 2.2 - build to max set
+
20 min EMOM:
1st minute: 4 OHS 165lb/105lb
2nd minute: 10 Toes to bar
3rd minute: 2/2 DB Pistol 50lb/30lb
4th minute: 4 Ring Muscle up
5th minute: Burpee Over Box jump 30"/24", Max reps in :25 

**the weights above are Rx weights for Kiliminjaro Triad. If these weights are too heavy than scale down to weight that is acheivable for the given rep range**


7 comments:

  1. 1+ 580m
    1+ 570m
    Airdyne work done.

    ReplyDelete
  2. Blue

    Results

    3 Sets (KB 53#/DB 65#)
    -3:35 (40 Cals) & 3:33 (35 Cals)
    -4:09 (35 Cals) & 4:19 (25 Cals)
    -4:20 (32 Cals) & 4:27 (24 Cals)
    *3 sets only due to time. Wanted to be home before my boys go to bed.
    *Cut my warmup super short and didn't feel great starting.
    *This particular combination of a WOD is super taxing on me. I was gassed on the 3rd set.
    *Don't Normally train at night so it was tough getting up for this.

    ReplyDelete
  3. Blue

    - 3:30 (40 cal) / 3:38 (35 cal)
    - 3:33 (33 cal) / 3:37 (31 cal)
    - 3:38 (30 cal) / 3:40 (29 cal)
    - 3:40 (27 cal) / 3:48 (28 cal)

    Rowed throughout because our box doesn't have an Airdyne and used 52.5lb dumbbells for the walking lunges. Felt like I was going to puke the 1st half and lost feeling in my legs for the second. I'm starting to dread Wednesdays.

    ReplyDelete
  4. Blue

    - 3:18 (46 cal) & 3:11 (no monitor on AD)
    - 3:19 (45 cal) & 3:16
    - 3:08 (42 cal) & 3:21
    - 3:26 (46 cal) & 3:10

    *no energy to today
    *did workout on 2nd of October
    *last workout for this week ... I´m taking the rest of the week off

    ReplyDelete
  5. Blue

    54cal, 3:30, 13cal, 3:18
    46cal, 3:45, 12 cal 3:15, no weight on the lunges because of quad injury and stability problems

    *16 min of high effort work is nasty for me. Call me soft but I feel like 8 min give me a good dose of response. Respect to you guys for going for the whole thing!
    *did it also on 2nd of oct

    ReplyDelete
  6. Blue:
    I didn't keep track of my time/round :- /. I used a bar with 85lbs for lunges (we only have one set of dumbbells that were in use) for the first round and 70lbs for the remaining rounds--I ended up having to share a bar with someone else using a lower weight because we ran out of space at the box. However, by the end, I was thankful for the lighter bar!

    Calories for 8 rounds of rowing (because of no airdyne) are as follows:
    1. 30 2. 29
    3. 27 4. 26
    5. 26 6.27
    7. 28 8. 27
    Tough one!

    ReplyDelete