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Friday, July 10, 2015

Saturday July 11, 2015-

HPA GOLD:
For Time:
2,000m Row
1 Mile Run
3 Mile Airdyne

Notes:
-Warm up well- this is a test.
-Wear a HR monitor/ record Avg HR if possible
-Note limiting factors (respiration, local musc end etc), and approx splits for ea/ peice. 


HPA - Power
"OC Throwdown"
WOD 6

For time: 
21 pull-ups
21 thrusters @ 95lb/65lb
15 ctb
15 thrusters @ 125lb/85lb
9 bar muscle-ups
9 thrusters @ 155lb/105lb

**Set 3 different Bars for true measure Vs. other scores**
**If anyone is up for the challenge I got 3:36**
https://youtu.be/GFas15fiTyE
+
@ low effort
Jog 800m
Row 1000m
Assault 4 min  

4 comments:

  1. gold
    23:51. Limiters were respiration and desire to push to limit. This felt like ~90% effort.
    Row 7:16, ~15s transition into run
    Run ~7:32, ~15s transition into AD
    AD ~8:32. Took about 51 calories per mile.

    Did not have a HR monitor. Bwt is ~195.

    ReplyDelete
  2. Gold

    Conditions at workout: 94°F, heat index of 102°F, blazing sun.

    27:07.
    Row = 7:56, 15-20s transition
    Run = 9:00, 15-20s transition
    AirDyne = 9:34

    Felt like I just wilted on the run in the heat. Limiters were the same as PTS. It was hard to go all out in the heat. Just a mental challenge. Limiter by time I got to the AirDyne was burning qiads and breathing.

    Seeing my time compared to others makes me realize how much room I have to improve.

    ReplyDelete
  3. POWER
    A. 14:01 - thrusters got heavy quickly

    ReplyDelete
  4. Power

    Fran - 3:47 - :53 second PR from test week, 2:33 PR from 11/1/14

    Rest probably 15 mins

    20 mins recovery on airdyne - couldn't bring myself to run, and had no rower so just got on airdyne.

    Couldn't do OC Throwdown wod due to equipment limitations so retested Fran and pretty happy with result. Did all thrusters unbroken which was a killer, did pullups 21 UB, 8+4+3, 4+3+2 so as pulling endurance continues to improve my fran time will definitely go down now that I have been able to do thrusters unbroken. Had a painful level of lactic acid build up in arms within 2-3 mins after finishing until I was able to force myself to get on the airdyne. Was also very very very foggy as well but that got better during the 20 mins on the airdyne. Feel much better now, still very spent, but much better. Will do minimum of 30 mins recovery work tomorrow. Extra recovery work is helping and I can tell a big difference than I am back on the normal 3 on, 1 off, 2 on, 1 off schedule instead of training 4-5 days in a row with 2-3 days off. The past few weeks was the first time I have tried that and I felt it was too hard to recover from. In the past I have just train up to where I could before we traveled and then took the extra rest days instead of trying to force 4-5 days in a row, that worked much better and still made good progress so will probably continue to do that in the future.

    ReplyDelete