Friday, February 13, 2015

Saturday February 14, 2015-

HPA-GOLD:
14 Minute AMRAP:
60 cal Row
50 toes to bar
40 wall balls @20/14
30 Power Clean @135/95
20 Muscle Up
+
20 Minute Z1 Airdyne, Run, or Row


HPA-Blue


"Open 11.4"
10 min AMRAP:
60 bar facing burpees
30 PHS 120#/55kg
10 muscle ups
+

20 min easy run/ bike/ row 

HPA - Power 
Bench Press/wtd pull -Ring muscle up Single modality test
A1. Bench press, 1 tough reps x 8 sets rest :60
A2. Wtd pronated Pullup, 1 reps x 8 sets rest :60
+
30 Burpee Ring Muscle ups For time

4 comments:

  1. PC.HC.SJ - 60,70,80,865,90

    Clean and jerk single - 100 PR

    11.4 - finished HPC with 1.07 to go. 4MU. My biceps were ruined - couldn't string any MU together

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  3. Made the same mistake as Rory. Thought PHS was power hang snatch... Wasn't til later Vic told me 11.4 was supposed to be OHS. Big difference in effort/time from hang power snatch at 120 vs overhead squat!!

    I got through 8 MU.

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