10 Rounds For Time:
5 Power Clean @135/95lbs
4 Box Jumps @36/ 26"
300m Row
HPA- Blue:
10 min AMRAP:
Row 60 cals
300 Double unders
100 Wall Ball @20/14 to 10/9ft
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( rest as needed)
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10 min Z1 work: Row/ spin, jog HPA
HPA - Power
Bench Press/wtd pull -Ring muscle up Single modality test
A1. Bench press, 3 tough reps x 6 sets rest :90
A2. Wtd pronated Pullup, 3 reps x 6 sets rest :90
B. 2-3 Strict Pullups, per minute x 10 minutes
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3 sets @ High effort:
20 Thrusters for time @ 115lb/75lb
rest 2 min b/t sets
PC PJ from yesterday - 70, 75, 80, 90(Fail), 90 KG
ReplyDelete+ 10 min amrap
60 cal row (2.26)
300 DU (3.00-8.10)
33 wall balls
Gold
ReplyDelete27:25
Blue
ReplyDeleteResults
10 min AMRAP
-405 reps (Got 45 wall balls)
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10 min Z1 jog completed
*the wod was tougher than I was expecting. Shoulder were on fire after 150 double unders.
Blue
ReplyDelete60cals + 300 du + 52 wall balls.
3mins on rower. All about the double unders on this one. I couldn't string big sets together today
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10mins AD Z1
Gold
ReplyDelete23:59
Blue
ReplyDeleteCompleted 241 DUs. Those DUs were rough.
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5min air dyne, then 5 min jog
Power:
ReplyDeleteA1 @102.5kg
A2 @ 10kg added weight. My forearm still hurts, even with this weight :-(
B: 3 strict pull ups emom for 10 min.
Thrusters @52kg total time of 11:24 :-(