Friday, October 24, 2014

Saturday October 25, 2014-

HPA-Gold:
2 Sets of the Following @high sustainable effort.
6 Minute AMRAP:
12 DB Burpee DL (40#/arm, 20#/arm)
20 cal Airdyne
12 Toes To Bar
Rest 6 Min
+
6 Minute AMRAP
2 Rope Climbs
20m Shuttle run x4 (there and back = 1)
12 Hand Release Pushups
Rest 6 Min
+
6 Minute AMRAP:
15 KBS (1.5/1)
250m Row
15 Box Jump Step Down (24/20")
Rest 6 minutes, then start back from the top (try to stay consistent the second time through). 


HPA- Blue 
2 sets of the following @ high effort:
5 min AMRAP
10 pull ups 
10 Box jump 30/ 24 
rest 5 min 
5 min AMRAP
15 KBS 1.5/1
15 wall ball 20/14 
rest 5 min 
5 min AMRAP
20 cal row 
20 burpees to 6" touch  (rest 5 min then back to the top)

HPA Power 
C&J % - Ub pull strength- EMOM 18-30min
A. Squat Clean & Split Jerk, 1 rep @ 65%RM x 12 sets rest 1 min
B. Pendlay Row @ 11X0, 6 reps x 4 sets rest 1m3-2min
+
EMOM for 18 minutes:
1st minute: 3 tough OH squats (power snatch first rep)
2nd minute: 3 Tough Wtd supinated Chin ups
3rd minute: 12 CTB Pullups
**weights for 1st and 2nd minute movement should be challenging yet repeatable. CTB Pullups should be done in no more than :20. If it is going to take longer than this than scale down to regular pullups** 



3 comments:

  1. Set 1
    2 rounds + 2 cal
    2 rounds + 12 burpee DL
    Set 2
    3 rounds + 2 climbs
    3 rounds + 2 climbs
    Set 3
    2 rounds + 97m
    2 rounds + 94m

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  2. Morning guys was gone out of town so did the box wods there. Here's Saturdays:

    Blue
    Results

    Set 1
    -5rds
    -3rds+8 KBS
    -1rds+20 Cals+1 Burpee
    (Was a little easy on the Burpees because of my hand, which I'm really starting to think there is something wrong)

    Set 2
    -4rds+5 pull-ups
    -3rds+2 KBS
    -1rd+20 Cal Row
    *Overall pull-ups felt great and was very consistent with them. Wall balls was the worst part for me (did a lot of them in MO) legs were shaky on them. Took it easy on the burpees.

    ReplyDelete
  3. Gold

    Set 1

    2+10 DBBDL
    2+4 Shuttle runs
    2+1 KBS

    Set 2
    2 rds
    2+2 Shuttle runs
    2+1KBS

    ReplyDelete