Friday, January 16, 2015

Saturday January 17, 2015-

HPA-Gold & Blue :
18 Minute AMRAP:
15 Box Jump (24/20")
12 Push Press (115/100)
9 Toes to Bar

HPA - Power 
Sat- Bench Press/wtd pull -Ring muscle up Single modality test
A1. Bench press, 5-6 tough reps x 5 sets rest :90
A2. Wtd pronated Pullup, 5 reps x 5 sets rest :90
B. Ring Muscle ups, 3-5 Unbroken every minute x 8 sets
50 Wall Balls For time 20lb/14lb
x 3 sets rest 2m30 b/t sets

**Try for high rep set to start --- unbroken w
ould be nice**


  1. FYI Blue and Gold folks, the WOD above is the Open Workout 12.3

  2. I did the clean squat jerk complex from yesterday- pr at 90kg

    + 6 rds + 23 reps

  3. Result

    7rds as Rx, So so performance this morning. All PP no jerks!

    Cool Down-10 min AD and 1 mile run

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  5. Blue

    7 rounds + 15 box jumps

    Went out too fast. Need to break up PP from the start.

  6. Blue

    7 rds + 18

    There was a drop-in at my box today and we did this together. Pushed hard and did my box proud by lapping him.