Tuesday, January 27, 2015

Wednesday January 28, 2015-

HPA-GOLD:
10 Minute AMRAP @85%
10 R/arm DB OH Walking Lunge @30/15
10 L/Arm DB OH Walking Lunge @30/15
20 Situp
600m Row @4 damper
(rest 5-7m)
+
10 Minite AMRAP @85%
80m Farmer Carry @24/16kg per arm
1 Mile Airdyne
(rest 5-7m)
+
20 Min @Z1
60 second Ring FLR
5-10 UB Strict Pullup (dead hang & COVP)
2x20m Shuttle run (there & back = 1)
1 Mile AD or 1000m Row


HPA-Blue


10 min @ 85%
100 wall ball
150 Double under
30 toes to bar
rest 7-10 min
10 min @ 85%
50 burpees to 6” touch
30 deadifts (165/115)
10 Muscle ups > no muscle ups sub 20 C2B pull up
rest 7-10 min
10 min easy
15 cal Airbike
100ft bear crawl
1 min Front plank 

HPA - Power 
Wed - snatch (int) - clean (mod) - short interval/EMOM
A. Below knee hang squat snatch, work to to double without dropping bar
B. Hang Squat Clean & split jerk, 1 rep per minute x 8 minutes (See if you can work 80% or more of 1RM)
+
Every :90 x 10 sets perform:
1 Rope climb to 15ft
2 Power snatch @ 155lb/105lb
3 OH squat @ same weight
4 burpee over box @ 30"/24" 

8 comments:

  1. Blue

    Results

    10 min @85%
    -1rd+16 wall balls
    +
    10 min @85%
    -50 burpees+30 DL+5 Mu's
    *Super f'in frustrating here plenty of gas and time to get through the Mu's just struggle with them today "GRRR FRUSTRATING"
    +
    10 min @easy pace
    -2rds+100ft bear crawl
    *felt pretty good today throughout except for the mu's. This movement has me really frustrated....Onward!!!

    ReplyDelete
  2. Blue
    1st 10min AMRAP
    - 1 round + 26 wall balls
    +
    2nd 10min amrap (took full 10min rest)
    - 1 round + 22 burpees
    +
    3rd 10min amrap
    - 2 rounds + 15 cals

    ReplyDelete
  3. GOLD
    2+20 sit ups
    2+.2 miles
    3 +600 meters

    ReplyDelete
  4. Blue

    1 round
    +
    1 round
    +
    2 rounds + 15 calories

    I wanted to puke after the wallballs. Pretty much made everything else suck.

    ReplyDelete
  5. Blue

    Finished through the DUs, didn't get to start the T2B
    +
    Got through the burpees and DLs, only 8 MUs
    +
    1 rd+60ft of bear crawl

    ReplyDelete
  6. Blue
    A 1 round
    B 1 rd + 23 burpees. (3 MU and 20 C2B)
    + 2 rds and bear crawl

    ReplyDelete
  7. Power:

    HRV gave me an orange reading today so did not go full out.

    A: 50kg
    B: skipped due to forearm hurting

    Did only 3 sets every 90 sec
    50kg PS + OHS
    60cm box

    ReplyDelete