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
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
A. Behind the neck split jerk
-165k
B. HPC
-built to 125
-drops sets @110
C. Hspu Wod
-3:55
D. Team Wod w/Nick
Hang clean
275 hit
286 miss x2
HSPU wod
A slow 730
Team wod
3+34 with Mick
A. Hang clean: 91kg
B. Nope
C. Team w Nikki/ 2+46
That Nikki girl was pretty cute
140kg 10kg pr
Hspu- 4:12
wod with Jon 3+34
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
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!