10 Minute AMRAP @90%
500m Row
7/7 KB Sn (1.5/1)
40 DU's
Rest 10 Min
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10 Minute AMRAP 90%
40 cal AD
20 BJ Overs (24/20)
10 T2B
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10-15 Min Z1 AD or Row
HPA- Blue
A. 3 above knee hang snatch OTM for 10 min , weight from 50-60%RM, work on speed and efficiency of movement
B. 2-3 muscle ups OTM for 10 min
* scale as needed
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21-15-9
Burpees
pull ups
HPA - Power
A1. Front Squat, 5 reps x 5 sets rest 1m30
A2. Wtd Pronated Pullup, 5 reps x 5 sets rest 1m30
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5 sets:
50 ft KB Front Rack Walking Lunges @ 16kg/12kg - per arm
12-15 Unbroken CTB Pullups
12 HR Push ups
rest 2m30
HPA - Power
A1. Front Squat, 5 reps x 5 sets rest 1m30
A2. Wtd Pronated Pullup, 5 reps x 5 sets rest 1m30
+
5 sets:
50 ft KB Front Rack Walking Lunges @ 16kg/12kg - per arm
12-15 Unbroken CTB Pullups
12 HR Push ups
rest 2m30
Blue
ReplyDeleteResults
A) Completed @125# (60%), no missed reps just a couple were slightly off.
B) Completed w/2 reps EMOM, no missed reps. Working myself back into this movement.
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4:12, I think I'm coming down with a cold. Felt a bit slow and breathing was a little off and muscle fatigued was a bit of an issue with pull-ups
Blue
ReplyDeleteResults
A) Completed @115# (60%). Got better as I went
B) 3 reps EMOM. MU's feeling good.
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3:45. That sucked. Had to break pull-ups, fatigued from the week so far, and MU prior. Tried to sprint whole thing... I'm not sure, but that MIGHT exceed Fran on the suck meter.
Blue
ReplyDeleteA) All reps at 55kg (121Lbs).
B) 2 MU EMOM 10min
Was great to get some volume through EMOMs. By the end of the snatches I felt more confident in the movement, greasing the groove as it were. The MU were also good - still a new movement for me. I put in 3 MU on the 9th round.
+ 5.49. I experimented with less carbohydrate outside of the PWO period. Yesterday I had 160g, this morning I didn't eat any pre WOD. My pull ups were disjointed, I really struggled. I tried to stay aerobic and steady on the burpees. I'll tentatively say that the lack of carb showed
3+103m
ReplyDelete+
2+12 Bj overs
Gold
ReplyDelete2+500m
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2+ 35 Cals
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15 min AD
A. First 4 min @85, Next 2 min @ 90, Next 2 min @ 95, Final 2 min @ 100. Felt really tight in the hips, hence the build up.
ReplyDeleteB. 3 reps on 2 rds, 2 reps on 4 rds, 1 rep on 2 rds, Failed on 2 rds. Still getting these down, but this was the most I've done in any workout so I was happy with it.
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3:40, UB for all, but I use kipping. Hopefully I'll get butterflies down soon and that will drop significantly.
Thursday 40 minute row, 2.42/500 whilst having a conversation.
ReplyDeleteIs this too slow?