HPA GOLD:
10 Minute AMRAP @80%
10 DB Push Press @35/arm
100ft DB Overhead Carry @35/arm
100m Farmer Carry @35/arm
200m Run
(rest 5m)
+
10 Minute AMRAP @80%
20 Front Racking Walking Lunge @95
15 T2B
.5 Mile AB
(rest 5m)
+
10 Minute AMRAP @80%
750m Row
50 DU's
25 Burpee
HPA - Power
A) Wtd Pronated Pullup, 1RM
B) Thruster, work to moderate triple (squat clean Thruster first rep)
+
"Jackie" as Rx'd
1000m row
50 Thrusters @ 45lb
30 Pullups
Gold
ReplyDeleteWas pretty gassed by the last amrap. The lunges and toes to bar took a lot out of me
1st AMRAP: 3 rounds + through the overhead carry
2nd AMRAP: 2 rounds + 0.1 mile on AirDyne in 3rd round
3rd AMRAP: 1 round + 345 meters on the row
Power
ReplyDeleteA. 65.5
B. 135
Jackie- 7:43