Sat, 121215

  

A. Hang clean – 1RM + 3×2 drop set – speed work % based 

B. Afap 

10 pbar Hspu 

20 strict Hspu

30 kipping Hspu 
Rest 
C. 

10 cal bike 

20 heavy wall balls 

30 cal row 

40 double unders 

Rest 3 min X 4

D. Assistance Work / Recovery – Athlete specific 

7 thoughts on “Sat, 121215”

  1. Joshua Rosenthal

    Hang Clean 225 (PR – previous Hang Cln 195, Clean 207.5, P. Clean 210).
    Drops 185×1 (then failed), 185x2x2.

    Worked negatives while the group did the hspu work

    Metcon: 4 rounds adjusted for equipment: 200 m run, 20 WB (30/20/30/20lb), 30 cal row, 40 D.U. Total 30:25 (I think as it was a little blurry on final time) – 5:16, 5:10, 5:39, 5:20

  2. Sunday 12/13/15:
    Only had 1 hour so done with a running clock:

    0-18 EMOM Hang Clean:
    up to 265 PR, caught 275 first time and decided not to fight.
    + 2×2 drop sets.

    At minute 23:
    5x 8″ deficit HSPU
    10 SHSPU,
    20 HSPU:
    Done in 6:03 (cut reps since it clearly was not meant to be long slog)

    At minute 35: 4 rounds with decreasing rest:
    10 Cal bike, 20 WB 30#, 30 Cal row, 40 DUs
    4:11, rest 3′, 4:01 , rest 2′, 4:09, rest 1′, 4:16

    All done in 57:37!

Leave a Comment

Your email address will not be published. Required fields are marked *