Friday, December 19, 2014

Saturday December 20, 2014-

HPA-Gold:
Aerobic Power Test w/ muscular endurance component 
For Time:
2,000m Row
100 Wall Balls (20/14)
2 Mile Airdyne
+
cooldown/ foamroll (15-20m)


HPA- Blue
A. Strict Press 3x3, rest 2-3 min 
B1. AMRAP strict HSPU, rest 30 seconds
B2. AMRAP unbroken strict C2B chin ups, rest 1:30 x 3 sets 
+
10 min AMRAP:
50 burpees to 6” touch 
30 shoulder to overhead 135/95


AMRAP Muscle ups in remaining time  

HPA - Power 
EMOM x 10 mins:
1st - 3 touch n go Push Press @ Tough repeatable weight
2nd - 3 Weighted Pronated Strict Chest to Bar
+
5 min rest
+
EMOM x 10 mins:
4 Kipping HSPU to 10” Deficit
4 Strict Pronated Chest to Bar
+
5 min rest
+
EMOM x 10 mins:
5 Strict Ring Dips
5 Chest to Bar 

5 comments:

  1. Blue

    Back is as sore as it's ever been after yesterday... And today was brutal

    Results

    A) 135#x3, 145x3, 155x3
    B) 12, 10
    10, 8
    10,8
    +
    90 reps (through 10 MU).

    ReplyDelete
  2. Wod looks awesome, I'm driving 14 hours today for the holidays. I'll get it done this week.

    ReplyDelete
  3. Blue

    A. 125, 130, 135
    B1. 15, 14, 13
    B2. 6, 6, 5
    +
    50 burpees and either 24 or 29 S2O. Not sure because I lost count. Had to split jerk each one because 135 was kind of heavy for me.

    ReplyDelete
  4. A. 135, 140, 145
    B1. 7, 5, 4
    B2. 2, 1, 0 had a lot of trouble with the C2B being strict, not sure if it was mobility or poor form but despite not feeling too fatigued I had a lot of trouble actually making contact with the bar
    +
    7:21 for the burpees and S2O, attempted 3 MUs and completed 1

    ReplyDelete