HPA-Gold & Blue :
18 Minute AMRAP:
15 Box Jump (24/20")
12 Push Press (115/100)
9 Toes to Bar
HPA - Power
Sat- Bench Press/wtd pull -Ring muscle up Single modality test
A1. Bench press, 5-6 tough reps x 5 sets rest :90
A2. Wtd pronated Pullup, 5 reps x 5 sets rest :90
B. Ring Muscle ups, 3-5 Unbroken every minute x 8 sets
+
50 Wall Balls For time 20lb/14lb
x 3 sets rest 2m30 b/t sets
**Try for high rep set to start --- unbroken would be nice**
FYI Blue and Gold folks, the WOD above is the Open Workout 12.3
ReplyDeleteI did the clean squat jerk complex from yesterday- pr at 90kg
ReplyDelete+ 6 rds + 23 reps
Result
ReplyDelete7rds as Rx, So so performance this morning. All PP no jerks!
Cool Down-10 min AD and 1 mile run
This comment has been removed by the author.
ReplyDeleteBlue
ReplyDelete7 rounds + 15 box jumps
Went out too fast. Need to break up PP from the start.
GOLD
ReplyDelete7 +23 rounds *
Blue
ReplyDelete7 rds + 18
There was a drop-in at my box today and we did this together. Pushed hard and did my box proud by lapping him.