Friday, September 26, 2014

Saturday September 27, 2014-

HPA-GOLD:
For TIme @85%
250m Row
15 KBS
15 Burpee
Rest 2:30 x4 Sets
+

Rest as needed (no more than 10 min)
+
For Time @85%
15 Wall balls (20/14)
200m Run
15 BJ Step Down (24/20)
60m Bear Crawl
15 Situps
Rest 5m x2 Sets
+

Rest as needed (no more than 10 min))
+
For Time @85%
1,000m Row
800m Run
60 Cal Airdyne


HPA-Blue
For time:
50 cal row
50 box jump over 24"/20
50 wall ball
50 kb swing 70/53
50 cal airdyne

HPA - Grid
Snatch (tech) - gymn EMOM - :30/:30 x5
Cluster Squat Snatch, 1.1.1 @ 64-68%RM x 5 sets rest 1m30
+
EMOM for 10 min:
1st minute: 8-10 kipping Ring Dips
2nd minute: 12 Toes through rings
+
5 sets @ 90%
:30 Power snatch @ 75lb/55lb
:30 rest
:30 Double Unders
:30 rest
:30 Thrusters @ 24"/20"
:30 rest
:30 AD for cals
:30 rest

5 comments:

  1. Blue

    14:56
    *had a good push from the guys training with me this morning.

    ReplyDelete
  2. Gold

    2:27, 2:30, 2:38, 2:37
    +
    4:50, 4:37
    +
    12:43

    ReplyDelete
  3. 2:07, 2:06, 2:08, 2:08
    +
    3:18, 3:19
    +
    10:30

    ReplyDelete
  4. Blue

    19:22

    I had two limiting factors: the box jump-overs and KBS. I tried doing quick lateral hops, but had to switch to box jump step-downs because my fractured toe got irritated. As for the KBS, the weight was just heavy. I did 12+10+8 and then 5's for the final 20.

    ReplyDelete
  5. Blue

    14 min

    *AD for 2:30 min at the end, no display at AD

    ReplyDelete