Monday, January 19, 2015

Tuesday January 20, 2015-

HPA-GOLD:
6 Sets- near all out
10 Power Clean @115/85
10 Burpee
:20 Row Sprint @7 damper
Rest 6-7m b/w sets
(score = time for PC/Burpee, meters on row)
+
20 Minute Z1 Airdyne

Note:
-aim for sub 40 seconds on PC/Burpee combo


HPA-Blue
3 Sets:
400m Row @85%
15-20 UB Bench @50% 1RM
Rest 2-3m B/w Sets
+
3 Sets- all out
20 Pullups
20c Airdyne Sprint
Rest 4-6m b/w sets
3
HPA - Power
gymnastic based w/ slight aerobic %
2 sets @ high effort/85-90%:
12 cal AirDyne
1 Legless Rope Climb to 15ft
1 Rope Climb to 15ft - use legs
2 min b/t sets
+
2 sets @ high effort/85-90%:
12 cal AirDyne
7-10 Bar Muscle-ups
2 min b/t sets
+
2 sets @ high effort/85-90%:
200m Row
AMRAP Kipping HSPU to 8” Deficit
2 min b/t sets
+
2 sets @ high effort/85-90%:
200m Row
10-15 double KB Push Press @ 24kg/arm
2 min b/t sets

9 comments:

  1. Is there a reason the Blue continues not post? Just curious because it seems like it's been happening once a week for the last few weeks. Onward!!!

    ReplyDelete
  2. Red/Gold always post, Blue has been missing consistently. Blue also often doesn't have a blue header (just white text). Wonder if this is a glitch w/the blog platform or something else going on?

    Have been tracking the programming here for a while. Looking forward to joining the Blue team after the CF Open.

    ReplyDelete
  3. GOLD
    PC+B / ROW
    :40/100 :39/100 :41/98 :42/94 :42/96 :40/97

    ReplyDelete
  4. Blue

    Results

    3 Sets (Run & Bench)
    -1:13 400m run+20 UB bench @140#
    -1:15 400m run+20 UB bench @140#
    -1:20 400m run+12 UB bench+3+2+3 @140#
    *3 min rest b/w sets
    +
    3 Sets (Pull-ups & AD)
    -20 UB pull-ups & Unknown AD Cals AD didn't count for some reason.
    -20 UB pull-ups & 17 Cals
    -20 UB pull-ups & 15 Cals
    *Subbed the row with a run, I got a team comp next month and we have a 7200m team relay run as a wod. I wanted to get a little extra running in.
    *the lactic acid was a burner in my forearms today.

    ReplyDelete
    Replies
    1. Misread the 2nd part. I did 20 sec ad sprint. MY BAD!!!

      Delete
  5. This comment has been removed by the author.

    ReplyDelete
  6. Gold

    :39, 105
    :37, 104
    :38, 104
    :40, 101
    :39, 104
    :39, 104
    +
    AD done

    ReplyDelete
  7. A. completed at 1:42 pace and #145 bench
    2:09, 2:11, 2:08
    +
    1:05/7 cal
    1:03/9 cal
    1:05/8 cal

    ReplyDelete