HPA-Gold:
7 Minute AMRAP @90%
2 Rople Climbs
10 Burpee BJ - step down (30/24")
20 cal Airdyne
Rest 5-6 Minutes
+
7 Minute AMRAP @90%
15 Wall Balls (20/14#)
400m Row
15 Hand Release Pushups
Rest 5-6 Minutes
+
7 Minute Running Clock @90%
30 KBS (24/16kg)
20 Toes to Bar
100 DU's
Airdyne for cals in remaining time
HPA- Blue
A. 2 Above the knee hang snatch every minute for 10 min , weight 50-65%, focus on efficiency of movement
B.3-4 muscle ups OTM for 10 min
* scale as needed
For Time:
18,15,12,9,6,3
Pull up
Clapping push up
Toes to bar
HPA - Power
A1. Front Squat, 4 reps x 5 sets rest 1m30
A2. Wtd Pronated Pullup, 4 reps x 5 sets rest 1m30
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5 sets:
50 ft OH BB Walking lunges w/ 95lb
6 Bar facing burpees
8 Toes to Bar
10 CTB Pulluprest 2m30
Blue
ReplyDeleteResults
A) Completed @135# (65%), no missed reps
B) Completed, struggled with the 3rd Mu after the 3rd min, dropped down to 2 reps for the remaining.
+
12:06 (subbed Ghd sit-ups for T2B)
*The clapping push-ups were tougher than expected.
Blue
ReplyDeleteResults:
A) All completed @125# (65%). no missed reps, felt pretty good
B) On each minute - 4,4,4,4,3,3,3,3,3,2. The sets of 4 in the beginning made the 3s at the end very tough
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11:58 as rx. Grip was limiter. Could barely hold on for 1-2 T2B at a time by the end.
3+ 2 burpees
ReplyDelete+
2+ 3 hr push-ups
+
91 cals
Gold
ReplyDelete2+2 BJ
+
2+170m
+
4:07, 41 Cals