HPA-Gold:
A. PP. PJ. SJ; build to a moderate/tough set
B1. BP @21x1; 10-8-6-4; rest 2m
B2. WPU @10x0; 10-8-6-4; rest 2m
+
7 Rounds For Time:
7 UB C2B Pullups
+
7 Rounds For TIme:
7 UB Toes To Bar
HPA- Blue
A. Split Jerk. BTN split Jerk 1.1 x 6 sets ( 3 sets @70%, 3 sets @ 80%), rest 1:30
B. Push Press, Build to a tough single
+
2 Sets AFAP:
Row 25 cals
20 Pull up
15 Thruster 95/65
10 Burpee
Rest 5-7 min
HPA - Grid
snatch pull - jerk skill - short gymnastic tester
A. Snatch Pull Cluster, 1.1 @ 1RM x 5 sets rest :10/2-3 min
B. Split Jerk . Btn Split Jerk, 1.1 x 12 sets rest 1 min (first 5 @ 50-55%, 2nd 5 @ 60-65%)
+
8-10 min of freestanding handstand hold practice (you may use wall to practice)
+
5 rounds for time:
5 Muscle ups
25 ft Handstand walk
Blue (36 yoa/191#)
ReplyDeleteResults
A) 200#x3 sets & 230#x3 sets
B) 195#,205#,225#,235# (5#pr)
*225# felt easy so I went up and just happen to be a pr,
+
2 Sets
-2:59 (All UB)
*7 min rest
-3:43 (Pulls broken 10,5,5)
*2nd set hurt took a while to recover, forearms and biceps were smoked.
Blue
ReplyDeleteA: 75kg (3), 85 (3)
B: 70, 80, 90, 100, 105 NPR
2:50 (pu 9+11)
rest 7 min
ca. 4:10 (pu 10+5+5)
*2nd set was awful. Was down on the floor in agony for about 3 min. Tried to enter results 15 min later, no way, 10 min veeery slow recovery spin later I was able to think again properly ;)
This comment has been removed by the author.
DeleteRonny your comment was on the money....cracked me up cause I was the same way
DeleteHaha Vic, I knew this was going to be bad...and it was worse! :)
DeleteAnd that my friends is the feeling of being WOD-Drunk.
DeleteSame here ... for me it was a slap in the face - BIG TIME!
DeleteWOD-Drunk indeed
DeleteBlue
ReplyDeleteA. 175/3, 190/3
B. to much pressing
+
Time: 3:30 min
Rest: 7 min
Time: 3: 48 min
*I really need to work on my Pull up technique
**Row in the first round was too fast (1st rd - 50sec, 2nd rd 60sec)
45lbs DBs for the Thruster
DeleteA 215
ReplyDeleteB1 135,145,155,165
B2 5,10,15,20
I suck at push/pull, help!!!!!!!!!!!!
6:29
4:28
Gold
ReplyDeleteA) 205
B1) 155, 185, 215 (Assisted on last two), 215
B2) 10, 15, 25, 35
+
4:36
+
2:38
Blue
ReplyDeleteA. 135/155
B. 175
+
- 3:39
- 4:30
My pull-ups suck.
A. 175/205
ReplyDeleteB. 205
+
3:00
3:34
Blue
ReplyDeleteA. 55/75/85/95/95/95 (Don't know my 1RM, so I started with light weight and built up)
B. 100
+
5:12
5:00
(My palm ripped about 10 pull-ups into the first round. This slowed me down and caused me to have to use a small band to prevent more ripping on the second round).