HPA GOLD:
5 Minute AMRAP @base pace
400m Run
15 KBS @1.5kg
20 Burpee
15 KBS @1.5kg
Rest 5m x2
+
5 Minute AMRAP @base pace
500m Row
15 BJ Step Down @24"
20 Situps
15 Wall Ball Slams @20#
Rest 5m x2 Sets
+
10 Sets:
:60 AIrdyne @base pace
:60 Rest
HPA-BLUE
5 min AMRAP @ 90%
10 cal airbike
10 KBS 32/24kg
10 burpee box jump 24/20"
rest 5 min
10 min AMRAP @ 85%
21 cal row
15 box jump over 24/20"
9 ring dip
rest 10 min
15 min @ moderate pace
400m run
4x25 unbroken reps double under
20 cal airbike
4 x 25 unbroken reps double under
HPA - Power
"Jackie"
1000m row
50 Thrusters @ 45lb
30 Pullups
+
rest 10 min
+
30 minute @ moderate effort:
500m Row
100ft bear crawl
10 Push ups
10 burpees
25 Anchored strict sit-ups
Power:
ReplyDeleteJackie: 7:45.
First time Jackie for me. Probably took it too easy on the row. Broke up Thrusters a couple of times. PU 30 unbroken.
Power
ReplyDelete7 min AMRAP
3, 6, 9, 12, etc
100 pound thruster
CTB pullups
Score: 96 (15 rep PR over 12/27/14, 30 reps better than 9/6/15) - Made it through round of 15 plus 6 thrusters
30 min amrap
0.5 miles airdyne
80ft bear crawl
10 pushups
10 no jump burpees
25 anchored situps
4 rounds + 0.5 miles
No rower at home, and I didn't test Fran last week due to comp so re-tested 12.5. I really did not want to do a tester today, definitely not back to par after the stomach bug I had this week. Feeling better but still pretty worn down. Figured 12.5 would be a similar time frame and similar movements. Not sure 15 reps every few months is a great improvement but it's improvement. I definitely could have hit 100 reps because I did 6 thrusters and put the bar down with 15 seconds to go on the round of 18, just not feeling 100% so kinda tanked it at the end.
Also CTB pullups biggest limiting factor, went through round of 9 unbroken, round of 12 went 6/6, round of 15 when 5/4/2/2/2, hit the wall on round of 15.
Delete