HPA-Gold:
For Time:
50 Kipping HSPU
+
Rest 10 Minutes.
+
For Time:
6.2 Mile Airdyne
*No AD/AB --> sub for 5k Row
HPA-Blue:
Open WOD 11.5
20 Minute AMRAP:
5 Power Clean (145/100lbs)
10 Toes To Bar
15 Wall Balls (20/14lb)
HPA - Power
EMOM x 10 mins:
1st - 2 Push press + 2 Push jerk -- heavy
2nd - 2 Legless rope climbs
+
5 min rest
+
EMOM x 10 mins:
3 CGBP (moderate)
6-9 Unbroken Strict Ring dips
+
5 min rest
+
EMOM x 10 mins:
1st - 12-15 CTB Pullups
2nd - 12-15 GHD situps
Blue
ReplyDelete9 rounds +5PC and 9t2b
Blue
ReplyDelete9rds+2pc (Total Reps: 272)
*I felt pretty good throughout, but T2B was the most challenging part. I really struggle with these it slowed me down.
Blue
ReplyDelete8+5 PCs.
Had to workout alone. Don't think I pushed hard enough.
Blue
ReplyDelete10 rounds even (300 reps). Broke everything up from the beginning and paced 2 min rounds.
Looked back, did the original 11.5 on 4/22/11. 6 mos into Crossfit. Got 6 rounds + 20 reps.
Power
ReplyDeleteEmom 1: 80kg
Emom 2: 80kg and 6 ring dips
Emom 3: 8x CTB Pull ups and 10x GHD sit ups :-(