Monday, November 17, 2014

Tuesday November 18, 2014-

HPA-Gold:
5 Sets @high effort
15 Wall Balls
750m Row
15 KBS (32kg)
3m b/w sets

*If you cannot maintain output increase rest to 3:30 on the remainder of the sets.

HPA- Blue
A. Incline bench press 2-3 reps x 5 sets, rest 2-3 min 
B. 15 chest to deck push ups for time, rest 60 seconds x 5 sets 
+
10 min AMRAP
10 walking lunges 
8 wall ball 20#/14# 
6 no push up burpee box jump 24"/20"
4 sit up 

HPA - Power 
EMOM for 10 minutes:
2 Heavy Push Press
1 Rope climb to 15ft
+
rest 5 min
+
EMOM for 10 minutes:
3-4 Kipping HSPU to 8" Deficit
4-6 CTB Pullups
+
rest 5 min
+
EMOM for 10 minutes:
4-6 Strict Ring Dips
6-8 Toes to bar
 

8 comments:

  1. Blue:
    55/65/75/85/90
    :15/:16/:17/:22/:17
    6 + 3 box jump burpees (6 + 21)

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    Replies
    1. The WOD was pretty tough for me, as I did yesterday's workout less than 12 hours before completing this one.

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  2. This comment has been removed by the author.

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  3. Blue

    Results

    A) 185#x2, 205#x2, 205#x2, 205#x2, 205#x2
    *Haven't done incline in a very long time so used the first set to figure out loading. 205# was perfect for me.
    B) 4:57 w/rest
    +
    10 Amrap
    -6rds+1 No Push Up Burpee BJ
    *Legs got taxed pretty quick. All UB kept a nice steady pace not all out.

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  4. Blue

    A. 155, 165, 175, 185, 190 (3 reps for first 4, 2 on the last)
    B. :13, :14, :14, :14, :15
    +
    6+24

    First post in weeks! Been recovering from a sprained muscle in my lower back and this is the first day I haven't had to modify and substitute out movements. Probably a couple more weeks before I can lift real weights again and rejoin the program full-time.

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  5. Blue

    A. 185, 225, 235, 245, 255
    (didn't have an incline bench, so I did regular bench)
    B. 15 secs, 14 secs, 14 secs, 15 secs, 16 secs
    +
    7 rds + 18 reps

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  6. Power

    Did this Wednesday: 145 for push press and 3-4" deficit for the HSPUs. Rope climb killed my grip for the C2B. All sets unbroken except the last 2 of T2B.

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