Friday, January 30, 2015

Saturday January 31, 2015-

HPA-Gold:
10 Rounds For Time:
5 Power Clean @135/95lbs
4 Box Jumps @36/ 26"
300m Row

HPA- Blue:
10 min AMRAP:
Row 60 cals
300 Double unders
100 Wall Ball @20/14 to 10/9ft
+
( rest as needed)
+
10 min Z1 work: Row/ spin, jog


HPA


HPA - Power  
 Bench Press/wtd pull -Ring muscle up Single modality test
A1. Bench press, 3 tough reps x 6 sets rest :90
A2. Wtd pronated Pullup, 3 reps x 6 sets rest :90
B. 2-3 Strict Pullups, per minute x 10 minutes
+
3 sets @ High effort:
20 Thrusters for time @ 115lb/75lb
rest 2 min b/t sets
 

7 comments:

  1. PC PJ from yesterday - 70, 75, 80, 90(Fail), 90 KG
    + 10 min amrap
    60 cal row (2.26)
    300 DU (3.00-8.10)
    33 wall balls

    ReplyDelete
  2. Blue

    Results

    10 min AMRAP
    -405 reps (Got 45 wall balls)
    +
    10 min Z1 jog completed
    *the wod was tougher than I was expecting. Shoulder were on fire after 150 double unders.

    ReplyDelete
  3. Blue

    60cals + 300 du + 52 wall balls.
    3mins on rower. All about the double unders on this one. I couldn't string big sets together today
    +
    10mins AD Z1

    ReplyDelete
  4. Blue

    Completed 241 DUs. Those DUs were rough.
    +
    5min air dyne, then 5 min jog

    ReplyDelete
  5. Power:

    A1 @102.5kg
    A2 @ 10kg added weight. My forearm still hurts, even with this weight :-(

    B: 3 strict pull ups emom for 10 min.

    Thrusters @52kg total time of 11:24 :-(

    ReplyDelete