January 24th, 2017

A. Power Clean + Push Jerk; 50%x2; 60%x2; 70%x2; 80%x2 OTM x 5
+
10 Kipping HSPUs
10 Dual KB Swings @24/16kg/hand
20 Pistols
10 Dual KB Swings
10 Kipping HSPUs
Rest time= work time
x 2 sets (goal is same speed for both)
+
1 minute Assault Bike @80%
Rest 1 minute
30 Second Assault Bike @90%
Rest 1 minute
1 minute Assault Bike @95%
Rest 4 minutes
x 3 sets

*Note RPMs and cals for each segment

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8 Comments

  1. A. 135,140,165,185×5
    A+. Did a 6 min amrap with a partner, break up however:
    21 air squats, 15 pull ups, 9 thrusters 95
    (I did strict pull ups cause of my hand)
    B. 1:48 and 2:02. All UB. Pistols second round were a bit sloppy at first.
    C. 85%’s: 19,20,19 cals. 70-71 rpm
    90%’s: 11,11,11. 74-75 Rpms.
    95%’s: 24,24,23. 76 rpms

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  2. A) 145, 185, 205, 235×5
    B) 2:08, 1:57
    *the dual swings were the challenge here. Made that second set of handstand pushups difficult

    C) CALS/RPM
    85%- 19/70
    90%- 12/75-77
    95%- 30/80-81, 30/80, 31/80-82

    Sustainable on the 80%, thought only about breathing.
    Same on the 90% but uncomfortable if I went for a minute
    Sold out on the last 95% minute.

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  3. A) 121, 145, 170, 194×5
    B) 3:00, 2:43
    *the dual swings were blah but I was impressed that I got to do 4 sets of 10 HSPU unbroken PR.

    C) Did a WOD with Paul (he gave me a 2min head start)
    10-8-6-4-2
    Thrusters (95-115-135-155-175)
    MUs
    Finished the WOD at 9:47 more MU’s from yesterday…..blah but was fun. I did the weights at 75-95-115-135-155

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  4. Power clean to push jerk EMOM done @195

    Skill work set 1:. 3:53
    Set 2: 3:46

    Fairly new to all of these movements so the practice was welcomed. The dual KB swings were tough as I had to drop on the second round of each set.

    New to percentages on the cardio equipment. The first go through was certainly a learning experience as I went out a little quick…Love the bike tho.

    Cal/rpm
    80% 24/79, 17/70ish, 17/70ish
    85% 14/80, 12/77, 12/77
    90% 25/79, 22/77, 21/77

    Felt a lot better as I got more comfortable with my percentages by round 2

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  5. A. 83×2, 98×2, 113×2, 133×5

    5:49/5:28 – handstand push ups were good todayyyyy

    Then:
    10,58/7,63/19,68-70
    10,58/8,64/18,68-70
    11,59/8,64/20,70-71

    Definitely misread 85% as 80% so probably could have pushed that first section a bit

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  6. A. 83/96/113/128. These felt ok. Really focused on the last sets.

    Wod:
    3:02 & 2:45. I wasn’t necessarily working faster the second round, but the movements were just easier/smoother.

    Bike:
    cals: 12-9-19/13-8-19/13-8-19
    RPMs were around 60-61/65-67/69-72

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