Friday, November 27, 2015

Saturday November 28, 2015-

HPA GOLD:
8 Minute AMRAP @85%
10 Thruster @115
10 C2B
15 BJ Over @24"
(rest 8m)
+
8 Minute AMRAP @85%
10 Power Clean @115
20 Wall Ball
25 UB DU's x3 (75 total)
(rest 8m)
+
8 Minute AMRAP @85%
1 Mile AB
10 Push Press @115
20m BB OH Carry 
@115

HPA Power:
:15 Row @97%
1:15 Row @2k PR pace
Rest 2 Min 
x3 sets 
+
8 Sets:
10 kipping hspu 

20 Double Unders 
10 CTB 
20 Double Unders
Rest 2m b/w sets 
+
10 Min Run/row @low effort 

2 comments:

  1. Power
    A. Done
    B.
    1. 1:45
    2. 1:50
    3. 2:04
    4. 2:01
    5. 2:01
    6. 2:01
    7. 2:41
    8. 2:26

    ReplyDelete
  2. Subbed partner workout from my local gym

    For time
    2 bar muscle ups
    4 snatches 135
    6 thrusters 135
    8 burpees
    10 TTB
    12 KBS 50
    14 clean and jerk 135
    16 front squats 135

    Start with 2 bmu, then 2 bmu + 4 snatches, then 2 bmu + 4 snatches + 6 thrusters etc. my partner and I finished somewhere around 16:30. This one didn't take as long as I thought but was harder breathing wise than I thought. I did all the bmu and we pretty much split everything else in half, cleans we went 1:1, I did 10 front squats at end he did 6. Fun workout, I needed a change of pace and some training parents for a day.

    Afterwards

    Rowed 2k in 8:58, held 2:15 pace with damper at 10. This was moderate effort. I think with longer distances I need to take damper down to 7-8.

    ReplyDelete