HPA GOLD:
22 Minute AMRAP @85%
50 cal Row
50 KBS (24kg)
50 Burpee
50 Wall Ball (20")
50 BJ Step Down (24")
50 Cal AB
+
15 Minute AB @65%
HPA - Power
A. Deadlift @ 11X1, 3 reps @ 72.5%RM every :90 x 6 sets (this is full pause and reset b/t reps)
B. Above Knee Hang Squat clean . Squat clean, 1.1 - work to tough set - drop 1st clean from shoulders and reset
C. Above knee hang squat clean 3 reps every :60 @ 70-75% of part B x 6 sets
+
EMOM x 24 minutes:
1st min: 7 UB Hang Power Snatches (115b/80)
2nd min: 8 Box jumps 30"/24"
2nd min: 9 cals on rower (8 cals for female)
4th min: 10 OH Squat (115b/80lb)
Evan for gold, I assume female standards for the KB 36# and box jumps at 20in?
ReplyDeleteNice WOD, legs are fried after the eccentric BJ Step downs.
ReplyDeleteHad to sub AB for something - subbed in ab mat sit ups for fun.
AMRAP - 1st round completed, + 10 burpees.
15 minute row @1.59/500 - total distance was 3776m
Power.
ReplyDeleteA. 145kg
B. 92.5kg(missed the squat clean at 95kg)
C. 66kg
D. Not gonna lie 😬
Hit 2 rounds and struggled with OHS.
HRV way below baseline and feeling a bit tired
Power:
ReplyDeleteA. 295#
B. 245#
C. Completed @ 175
+
Completed.
Power
ReplyDeleteA. 270
B. 225
C. 170
Done+ an extra 4 minutes by accident all unbroken
Gold:
ReplyDelete1 round + 16 cals. KB 35# box jump 20in
Gold:
ReplyDelete1 round + 5 cals
Wall balls and box jumps killed me. I felt good through the burpees and kept a good pace but had to break the wall balls into sets of 10. Then box jumps bothered back just a bit so did mostly step ups. This was second workout of the day, I wanted to do this one today have a complete rest day tomorrow, maybe some light airdyne recovery and let the back recover some more. This morning it felt better than last night, and now feels better than this morning. Like I said mostly just feels sore and tight, not really "injured."