8 Minute AMRAP @80-85%
1k Row
15 KBS @24kg
10 Box jump over @24"
(rest 5m)
+
8 Minute AMRAP @80-85%
2 Mile Assault Bike
20 T2B
(rest 5m)
+
1 Mile Run @80-85%
HPA - Power
A1. Push press @ 10X0, 3 tough reps x 5 sets rest :20
A2. Deficit Kipping HSPU, 8-10 reps x 5 sets rest 2 min b/t sets
B1. WTD Strict Pullups @ 20X0, 3 tough reps x 5 sets rest :20
B2. CTB Pullups, 8-12 unbroken x 5 sets rest 2 min b/t sets
+
EMOM x 10 mins:
1st min - 12-15 double arm bent over dbell row
2nd min -8-12 kipping Ring Dips
+
EMOM x 10 mins:
1st min - 5 Push-ups @ 3030
2nd min - 5 Ring Rows @3030
Results
ReplyDelete-1rd+650m rowed
+
-1rd+.2m on AD
+
-7:39
*Still working through this cold and now I think I have a slight ear infection...ugh! (When it rains it pours).
*The majority of the time for these workouts were spent on the tower and AD. The movements felt ok. Hit 20 UB t2b which was surprising, because I'm not great with that movement. Legs got pretty heavy during the run and was a grind.
Power
ReplyDeleteA1 (60/65/70/75/80kg )
A2 8's
B1 20kg for all 5 sets
C1 8 reps
Power
ReplyDeleteA1. 175#, 195#, 195#,195#,195#
A2. 6.5" def 8 reps, 8 reps, 7 reps, 3.25" def 8 reps, 8 reps
B1. 30#x3x5
B2. 5sets of 8
EMOM10
Rows 35#Dmbs all sets for 15 reps
RDips 12, 12, 12,10, 10
EMOM10
Rxd
Power
ReplyDeleteA1. 175#, 195#, 195#,195#,195#
A2. 6.5" def 8 reps, 8 reps, 7 reps, 3.25" def 8 reps, 8 reps
B1. 30#x3x5
B2. 5sets of 8
EMOM10
Rows 35#Dmbs all sets for 15 reps
RDips 12, 12, 12,10, 10
EMOM10
Rxd
Power
ReplyDeleteA1 (60/65/70/75/80kg )
A2 8's
B1 20kg for all 5 sets
C1 8 reps
Power:
ReplyDeleteA1. 185
A2. 8 @ 8"
B1. 35#
B2. 12
+
Completed 15@45# and 12 dips
+
Completed
Power:
ReplyDeleteA1 @ 70- 70- 75kg
A2. 6- 6- 6 reps
had to stop early with the first part, my wrists were hurting, normally no problem with them. Probably because of lack of sleep.
B1. +10- +15- +15- +15- +15
B2. 8- 8- 8- 8- 8
1st emom rows done with 20kg dumbbells each hand and 8 dips.
2nd mom done RX
Power:
ReplyDeleteA1. 125-125#-127
A2. 5 in def with 8 reps
B1. 10#
B2. 10-8-8-8-8
C. 35# dumbbell
D. completed
Gold
ReplyDelete1 round + 0.9 miles (subbed 1 mile airdyne for rower)
+
1 round + 0.2 miles (TTB unbroken but not the prettiest)
+
7:23 sucked but was sustainable time