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
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**
1+ 580m
ReplyDelete1+ 570m
Airdyne work done.
Blue
ReplyDeleteResults
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.
Gold
ReplyDelete1+140m row
1+90m row
Done
Blue
ReplyDelete- 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.
Blue
ReplyDelete- 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
Blue
ReplyDelete54cal, 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
Blue:
ReplyDeleteI 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!
Thanks for sharing, nice post! Post really provice useful information!
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