HPA-Gold:
A. Clean; build to a heavy single quickly
+
3 Rounds For Time:
50 Alternating Pistols
7 Muscle Ups
10 Hang PC (175/125#)
*20 Minute Cap
HPA-Blue
A. Power Clean+Push Jerk. Clean+Split Jerk; 1+1. 1+1; build to a tough set
B. Back Squat Cluster; 2.2x5; rest 15s/2-3m (heavier than last weeks sets of 4)
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10 Minute AMRAP:
2k Row @10 damper
Max Box Jump Step down in remaining time @30/24")
(rest 5-10m)
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5 Minute AMRAP:
1k Row @10 Damper
max DU's in remaining time
HPA - Power
Snatch - C&J - short work (Xtra rest)
A. Squat Snatch, 1RM
B. Clean & Jerk, 1RM
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EMOM for 21 minutes:
1st minute: 3/3 Alt Wtd Pistols
2nd minute: 3 Thrusters @ HEAVY WEIGHT (taken from ground)
3rd minute: 3 Power snatches @ same weight as thrusters
Blue
ReplyDeleteResults
A) 240# Completed
*failed at 250# x2 attempts, 1st attempt failed PC and on the 2nd attempt failed at the Clean. A little aggravated I missed the Clean but used a lot of energy on the 1st of the complex. However Pr'd my Push Jerk 5#.
B) Completed @300#
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2k Row-7:38+25 Box Jumps
+
1k Row-3:37+133 Du's, 1st 100 UB then 33 UB.
*Never did a wod where the damper was set at 10. It was different and tougher.
No time to do this session - I'm a medical student at a hospital in London and have started a new rotation. Consultant wants me to stay for long days!
ReplyDeleteI had 30 mins - 3x5 front squats at 100kg. WOD - 4 rds 10 tyre flips, 20 sledgehammer strikes on tyre, 100m farmer's walk 2x32kg KB.
Will catch up on A + B tomorrow
ReplyDeleteGold
ReplyDeleteA) 285, 10# PR
+
18:23, third round of pistols were awful, all MU UB
A) 225#
ReplyDeleteB) 275, 295, 305, 315, 315
+
7:35+39 box jumps
+
3:42+70 double unders
Blue
ReplyDeleteA. 190
B. 225, 230, 235, 235, 240
+
7:45/25
+
3:43/55
Cable kind of broke at the beginning of the double unders. Did what I could.
Completed 10/jan
ReplyDeleteBlue A - 85kg (187 lbs)
B 264, 275, 275, 275.
A. 225
ReplyDeleteB. started to do some warm-up sets and my left quad was hurting quite a bit at the top end of the squat. skipped because of that
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7:16/30 box jumps
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3:26/39 DUs, I've been feeling them less and less, but with all the box jumps and DUs recently my shin splints started acting up
Power
ReplyDeleteA: 70kg
B: 90kg :-(
wtd pistols with +5kg
Thrusters and Power Snatch @ 70kg