Friday, June 12, 2015

Saturday June 13, 2015-

HPA GOLD:
5 Minute AMRAP @base pace
400m Run
15 KBS @1.5kg
20 Burpee
15 KBS @1.5kg
Rest 5m x2
+
5 Minute AMRAP @base pace
500m Row
15 BJ Step Down @24"
20 Situps
15 Wall Ball Slams @20#
Rest 5m x2 Sets
+
10 Sets:
:60 AIrdyne @base pace
:60 Rest



HPA-BLUE
5 min AMRAP @ 90%
10 cal airbike 
10 KBS 32/24kg 
10 burpee box jump 24/20"
rest 5 min 

10 min AMRAP @ 85%
21 cal row 
15 box jump over 24/20"
9 ring dip
rest 10 min 

15 min @ moderate pace 
400m run 
4x25 unbroken reps double under 
20 cal airbike 
4 x 25 unbroken reps double under

HPA - Power 
"Jackie"
1000m row
50 Thrusters @ 45lb
30 Pullups
+
rest 10 min
+
30 minute @ moderate effort:
500m Row
100ft bear crawl
10 Push ups
10 burpees
25 Anchored strict sit-ups 

3 comments:

  1. Power:

    Jackie: 7:45.

    First time Jackie for me. Probably took it too easy on the row. Broke up Thrusters a couple of times. PU 30 unbroken.

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  2. Power

    7 min AMRAP
    3, 6, 9, 12, etc
    100 pound thruster
    CTB pullups

    Score: 96 (15 rep PR over 12/27/14, 30 reps better than 9/6/15) - Made it through round of 15 plus 6 thrusters


    30 min amrap
    0.5 miles airdyne
    80ft bear crawl
    10 pushups
    10 no jump burpees
    25 anchored situps

    4 rounds + 0.5 miles

    No rower at home, and I didn't test Fran last week due to comp so re-tested 12.5. I really did not want to do a tester today, definitely not back to par after the stomach bug I had this week. Feeling better but still pretty worn down. Figured 12.5 would be a similar time frame and similar movements. Not sure 15 reps every few months is a great improvement but it's improvement. I definitely could have hit 100 reps because I did 6 thrusters and put the bar down with 15 seconds to go on the round of 18, just not feeling 100% so kinda tanked it at the end.

    ReplyDelete
    Replies
    1. Also CTB pullups biggest limiting factor, went through round of 9 unbroken, round of 12 went 6/6, round of 15 when 5/4/2/2/2, hit the wall on round of 15.

      Delete