Friday, February 20, 2015

Saturday February 21, 2015-

HPA-GOLD:
Open WOD 14.5 
21-18-15-12-9-6-3:
Thrusters @95/65
Bar Facing Burpee


HPA-Blue
15 min AMRAP:
10 Deadlift 180/120#
15 Box jump over 24/20”
20 Wall ball 20/14# to 10/9ft
+

20 min easy airbike 

HPA - Power 
Sat- Bench Press/wtd pull -Ring muscle up Single modality test
A. Bench press, 1RM
B. Wtd pronated Pullup, 1RM
C. Strict Muscle up, 1-2 rep every minute x 8 sets
**sit on band if needed to scale**
**focus on keeping rings close and tight to body**
+
30 Ring Muscle ups for time
**Scale is
6 rounds for time:
10 CTB
10 Ring Dips 

4 comments:

  1. clean pull. clean. jerk. - 80, 90, 95, 100 (failed)

    +
    15m amrap
    6 rounds, 10 DL and 7 box jump over

    ReplyDelete
  2. Blue

    5rds+2 wb, this time of the season is always tough. Allergies are in full effect....grrr!!!

    ReplyDelete
  3. Blue
    6 rounds + 1 DL
    Lower back locked up by round 5 and it was a slugfest after that

    ReplyDelete