5 Minute AMRAP @80-85%
10 Hang PS @75#
10 Box Jump step down @30"
(rest 5m)
+
5 Minute AMRAP @80-85%
15 KBS @1.5kg
15 Burpee
(rest 5m)
+
5:00 AMRAP @80-85%
15 cal AB
10 HRPU
(rest 5m)
+
5 Minute AMRAP @80-85%
45 cal row
AMRAP DU's in remaining time
(rest 5m)
+
5 Minute AMRAP @80-85%
400m Run
Max C2B in remaining time (UB sets of 5)
HPA Power:
:10 Row @97%
:50 Row @2k PR pace
Rest 1-2 Min
x3 sets
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5 Sets:
:30 AMRAP Deficit HSPU @6"
Rest 20s
:30 AMRAP C2B Pull-ups
Rest 20s
1 Min AMRAP DU's
Rest 2-3m b/w sets
+
10 Min Run
Wednesday's
ReplyDeleteResults
A) Skipped
B1) 175#x10, 185#x8, 195#x6, 205#x4,
225#x2
B2) 55#x10, 65#x10, 70#x8, 70#x8, 70#x8
+
5 Rds
-6:38, list track of rest time. So may be more or less. Just marked the time on the clock.
+
5 Rds (w/mu)
-5:37, missed a couple mu’s, not efficient with Mu’s at all.
Will be doing Saturday's tomorrow.
ReplyDeleteWent for a partial Gold workout today (completed first 3 of the 5 min amraps):
ReplyDeleteA. 4 rounds +7 hang PS @ 55#
B. 2 rounds + 9 burpees with 54lb kettlebell
C. 2 rounds + 15 Cals on airdyne
Plus comp class wods
Gold
ReplyDeleteResults
5 Min AMRAP
-4rds+1 HPS
+
5 Min AMRAP
-2rds+15 KBS
+
5 Min AMRAP
-4rds+4 Cals
+
5 Min AMRAP
-155 Du’s (45 Cals in 2:30)
+
5 Min AMRAP
-6 sets
*Weather was a little chilli, amazing how that little weather change affects breathing.
Gold
ReplyDelete4 rounds + 10 HPS
+
2 rounds + 12 burpees
+
2 rounds + 13 cals
+
74 DUs (row and transition took 3:30)
+
7 sets (run took 2 mins)
Today was a grind. Baby boy is kinda sickly and I only slept a few hours last night, probably 3 hours max. Felt good about the HPS/BJ, KBS/Burpee, and Run/CTB. I took it easier than I thought I should on the airdyne and rower cause I always seem to blow myself up on those. I only did 20 HRPU but they were tough after the burpees. I broke double unders twice. Will have to take the rest of this weekend off due to traveling to my parents this weekend but can probably get in some strict gymnastics, kettlebell/burpee stuff and maybe some running on a treadmill. We will see, may take it completely off. Will probably end up skipping ahead a week on training as I would be a full week behind at that point, I will have some other stuff coming up in the next month that will also put me behind so I dont want to get too far behind heading into open prep season.