Tuesday, December 30, 2014

Wednesday December 31st 2014

HPA-Gold:
10 Minute AMRAP:
30 Double Unders
15 Power Snatch (75/55lb)
+
Rest as needed
+
20 Minute AMRAP @low effort
1 Mile Airdyne
15 Situps
15 Walking Lunges


HPA-Blue:
A. Drop Snatch. OHS; 1.1 OTM for 8-10m (moderate loading)
B. 6 Legless Rope Climbs for time (no LRC--> do RC)
+
2 Minute AMRAP @90%
10 Burpee
30 DU's
(rest 2m)
+
2 Minute AMRAP @90%
10 KBS (32/24kg)
50ft Walking Lunges
(rest 2m)
+
2 Minute AMRAP:
15 Pullups
12 BJ Step Down (24/20)
(Rest 2m)
+
2 Minute Row for cals @90%


HPA - Power
A. Front Squat @ 20X1, 1 tough rep every 2 min x 8 sets (minimum 85% max)
B. Wtd Pronated Pullup @ 30X0, 1 tough rep every min x 10 sets
+
3 sets performed @ 90% effort:
2 rounds for time
15 Thrusters @ 110lb
15 CTB pullups
rest 3 min bw sets

4 comments:

  1. Blue

    Results

    A) Completed as Rx'd for 10 min @135#
    *focused on speed under the bar and footwork.
    B) 2:46 all legless
    *legless is tough for me so I took a little longer rest between reps to ensure they were all legless.
    +
    2rds+10 burpees
    +
    2rds
    +
    2rds
    +
    32 Cals
    *tough wod, my should are still a little sore and fatigued pretty quick. Feeling a little better as each day passes.

    ReplyDelete
  2. Blue

    A) 10 mins at 135#.
    B) 1:35
    +
    2+10 burpees
    +
    2+10 KBS
    +
    2+12 pull-ups
    +
    43 cals

    ReplyDelete
  3. 7 rounds complete score is 315
    +
    4 rounds

    ReplyDelete
  4. Blue

    A. 95, 100, 105, 110, 115x6
    B. 1:52
    +
    2+3
    +
    1+4
    +
    1+15
    +
    42 calories

    Really have no gauge of 50 meters and probably did too many lunges. Also, I really need to do more Pullups because my endurance sucks. 10+5 and then sets of 3, all butterfly.

    ReplyDelete