HPA-Gold:
50 Back Squats for Time @50% (Mondays 1RM)
+
50 Kipping HSPU For Time
+
5 Minute AMRAP:
Double Unders
*Goal is 300+ reps.
+
20 Minute Z1 Row, or Airdyne (Low effort here)
HPA-Blue:
10 rounds for time:
500m row
10 burpees over rower
HPA-Grid
A) Squat Clean, 1RM
+
For time:
30 Squat Clean @ 225lb/145lb
+
15 min EZ pace Row
Blue
ReplyDelete29:01 min
Gold
ReplyDelete50 BS- 3:16
50 HSPU- 3:58
DU- 253
50 bs 2:43
ReplyDelete50 hspu 5:07
Du 351
Zack Imboden
ReplyDeleteGold
50 BS @195# 4:10
50 HSPU 4:38
265 DU
BLUE
ReplyDelete35:36
Sore, and a bad night sleep, don't think i could of shaved much more time off though. Can't wait for rest day.
BLUE
ReplyDelete29:47
I probably should have taken more time to stretch and warm up beforehand. The first two rounds were a struggle due to soreness, but the rest felt better
Kevin Ward
ReplyDelete5'7"
165lbs
HPA-Blue:
10 rounds for time:
500m row
10 burpees over rower
Time: 30:46
Notes: Rowing technique is in need of much improvement. Quads and back are still very sore from previous days WODs. Warm-up included 500m easy pace row to start blood flowing into legs. This eased the pain a little. Spent 30 - 45 minutes stretching and rolling out. Started another easy pace 500m row.
WOD was on decent pace between 150 - 200 minute per 500m. 30 - 34 strokes per minute. Damper set between 7.5 and 9 throughout the WOD.
Felt good and strong through the first 5 rounds, last 4 i hit a wall. Legs were spent, arms were done and really relied on my lower back to pull me through.
Diet and sleep are starting to come back together. Last night i was out like a fat kid in dodge-ball. Did not wake once I hit the bed until alarm at 530 am.
Food was on point for today, had a later than what i would have wanted for lunch, but lasted me through WOD time.
Glad tomorrow is rest and recovery day, much needed break for quads as stairs are my mortal enemy at this point.
HPA - Blue
ReplyDelete- 31:07
Even though it was pretty terrible, it wasn't as bad as I thought. I set the damper to around 7 and kept a 1:55/500M pace throughout each round. I stayed fluid in my strokes and didn't deviate more than 2-3 seconds around my average pace. If you asked me my limiting factor, I would have to say doing burpees over the rower; specifically, my aching legs every time I jumped. I tried jumping laterally and bunny-hopping over the rower, but both jolted my quads the first few rounds. Then I slowed down pretty significantly the last couple because my calves started cramping up after each one. In retrospect, I'm just glad I didn't trip on the rower and fall on my face.
Blue. Thomas Cally
ReplyDelete6'2. 210
10 Rds: 500 m row, 10 burpees over rower-----29:47
HPA-Blue
ReplyDelete5'1" 118lbs.
WOD: 30:30
HPA- Blue
ReplyDeleteKam
5'11" 220lbs
WOD: 31:47
This WOD was more challenging than I anticipated. I think the hard part for me was the burpees over the rower. That seemed to slow me down. I tried to keep the rowing pace at about 1:56-2:00 for the first 400M. The last 100M I would try to get it down to about 1:50. That may have not been the best strategy. In the end I counted the rounds wrong... I though we were on 9 and we were actually on 10. So I could have pushed harder than I did in the end.
Blue
ReplyDeleteThis was death for me. 33:10
Blue
ReplyDeleteWOD: 37:33