1) E2MOM14 (7 rounds):
First 4 rounds - 5 OHS @ 65-75%
Last 3 rounds - 1 OHS @ 85-100%
rest 5 mins
2) 3 Rounds for time:
400m Run
20 OHS (95/65)
rest 8 mins
3) 3 Rounds for time:
15 Cal Row
25 KBSwing (Hand-to-Hand - 70/53) https://www.youtube.com/watch?v=wmx2K7w_LXU
rest 8 mins
4) 21-15-9:
Pull-Ups
Burpee Touch-Jumps 6"
* After each round complete 100 DU *
CSans Specialty Programming #GetIt
AmRap60:
1 HSPU - Strict
Gosh, that sure was taxing.
ReplyDeleteLoved this. Need to warm up more for the OHs ... Things felt heavy... But made 165 and failed 175( 1rm is 180)
ReplyDeleteEverything else was okay! Need to work on my OHS depth when tired .... The rowing and KB swing was rough... My back hurt!
Total time was like 59:06 or something like that.. Maybe 56:09... I was a few after Maria haha
46 mins and 106 strict hspu's and like 350 cals.. :)18 min emom odd 5 strict even 20 cal AD, 2 rds of 1 minute 10 cal and next two mins 5 strict hspu = 6 mins, 22 mins even 10 cal ad and odd 3 strict hspu. Jenny helped with some coaching, need to work on speed on low (aka not a negative) and working with hand/head positioning. 7 sets of 5 on strict weighted pull ups (26lbs).
ReplyDeleteOHS felt good all the way through. Hit a new PR at 235# and still felt like I had more.
ReplyDeleteRunning didn't feel near as bad today. Did a good job keeping in sight of Chuck, Drew and Alex.
DU weren't too bad but still need to keep up working on endurance with them. Also working obj then while tired.
I got 175# on my OHS - I tried for 185# which would've tied my PR but I wimped out on the jerk and ran out of time. These felt good for me, I'm ready to get revenge on that 185#.
ReplyDeleteThe mash-up was fun:
Workout #1 - Finished in 7:28
Workout #2 - Finished in 6:25 -- Those hand-to-hand KBS are spicy!
Workout #3 - Finished in 9:19 -- Pull-ups felt good, I have more confidence in them. Double Unders need to be worked more when I'm tired.
Total Time - 58:44
Thanks JeffrAy, can't wait for you to be able to mash up stuff with us soon.