HPA GOLD:
A. PP. SJ; 3.1 x5, rest 2m (no drop)
B1. CGBP; 10-8-6-4-2; rest 90s
B2. SA DB Row; 8-10x5/arm, rest 90s
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5 Rounds for Time:
3 Strict Defecit HSPU @6"
8 C2B Pullups
(rest = work)
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5 Rounds for Time:
1 Legless Rope Climb
8 Kipping HSPU
HPA - Power
18 min EMOM:
1st 9 minutes::08 :10 Hanging L-sit hold + Wtd Pistols (2L + 2R)
2nd 9 minute: :08-:10 L-sit hold on rings + 3/3 Pistols
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Every Other minute x 5 sets:
Complete 30 Double Unders + 50ft hs walk
(Cap @ 1:10 each round)
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5 sets @ 90% effort
:30 10 Deadlift + remaining time Hang Power clean @ 135lb/95lb
:30 Burpee Box jumps @ 30" / 24"
+
10 min Recovery
Monday's
ReplyDeleteResults
A) Skipped
B) Skipped
+
4 Sets (PC@155 & Subbed Mu’s for Rinhg Rows and Ring Dips 6&6)
-2:09
-2:05
-2:09
-2:09
*3 Min Rest for all sets*
*My hands were a little beat up from yesterday which I did Saturday's wod that's why I modified it. Grabbing the bar was tough. Don't have much time to training this week so have been able to get this strength portion in.
Repeat of last Wednesday for Power?
ReplyDeletePOWER
ReplyDeleteA) 35# felt easier than last week
B) only got capped on 1 round- improvemtn from last week
C) went 5/7 5/7 5/8 3/7 3/7 - also an improvement in clean reps
Tuesday's Gold
ReplyDeleteResults
5 Sets:
-270m/19 Cals
-272m/20 Cals
-279m/21 Cals
-278m/20 Cals
-279m/21 Cals
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10 Min AMRAP (w/AD)
-2rds+18 Cals
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4 Rds
-13:01
*I hate running...lol.
*Steady throughout, Cals on AD took some time on each round.
Power:
ReplyDeleteA. 1st part did :10 with +5kg pistols, 2nd part did :08, had to skip every other set, couldn't perform pistols otherwise
B. DU's are easy for me, had a try at HS walk, could perform 2 small steps at a time
C. first set did 6 HPC and 4 BBJ, 2nd: 7 DL no BBJ (avoiding to puke), 3rd 2HPC + 4 BBJ, 4th: 7 DL + 3 BBJ, 5th: 8 DL + 4 BBJ
This posted wod
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
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5 Rds
-6:38, list track of rest time. So may be more or less. Just marked the time on the clock.
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5 Rds (w/mu)
-5:37, missed a couple mu’s, not efficient with Mu’s at all.
Gold
ReplyDeleteA. 205, 225, 225, 225, 205
B1. 185x10, 195x8, 205x6, 215x4, 225x2
B2. pendlay row - 175x8x5 sets
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7:49 - HSPU were singles after first round, CTB unbroken
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5:17 - subbed 4 unbroken strict towel pullups for rope climb, HSPU unbroken
The swell is real. Bench press pre-fatigued me big time for the strict HSPU, had to drop to singles after first round with about 25-30 seconds between singles. CTB weren't really a problem, didn't feel any real fatigue until last set. Kipping HSPU in second part were very tough, had to pause on my head a couple reps on last couple rounds to stay unbroken.