HPA-Gold:
10 Minute AMRAP:
30 Double Unders
15 Power Snatch (75/55lb)
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Rest as needed
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20 Minute AMRAP @low effort
1 Mile Airdyne
15 Situps
15 Walking Lunges
HPA-Blue:
A. Drop Snatch. OHS; 1.1 OTM for 8-10m (moderate loading)
B. 6 Legless Rope Climbs for time (no LRC--> do RC)
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2 Minute AMRAP @90%
10 Burpee
30 DU's
(rest 2m)
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2 Minute AMRAP @90%
10 KBS (32/24kg)
50ft Walking Lunges
(rest 2m)
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2 Minute AMRAP:
15 Pullups
12 BJ Step Down (24/20)
(Rest 2m)
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2 Minute Row for cals @90%
HPA - Power
A. Front Squat @ 20X1, 1 tough rep every 2 min x 8 sets (minimum 85% max)
B. Wtd Pronated Pullup @ 30X0, 1 tough rep every min x 10 sets
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3 sets performed @ 90% effort:
2 rounds for time
15 Thrusters @ 110lb
15 CTB pullups
rest 3 min bw sets
Blue
ReplyDeleteResults
A) Completed as Rx'd for 10 min @135#
*focused on speed under the bar and footwork.
B) 2:46 all legless
*legless is tough for me so I took a little longer rest between reps to ensure they were all legless.
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2rds+10 burpees
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2rds
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2rds
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32 Cals
*tough wod, my should are still a little sore and fatigued pretty quick. Feeling a little better as each day passes.
Blue
ReplyDeleteA) 10 mins at 135#.
B) 1:35
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2+10 burpees
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2+10 KBS
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2+12 pull-ups
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43 cals
7 rounds complete score is 315
ReplyDelete+
4 rounds
Blue
ReplyDeleteA. 95, 100, 105, 110, 115x6
B. 1:52
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2+3
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1+4
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1+15
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42 calories
Really have no gauge of 50 meters and probably did too many lunges. Also, I really need to do more Pullups because my endurance sucks. 10+5 and then sets of 3, all butterfly.