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Friday, December 18, 2015

Saturday December 19, 2015-

HPA GOLD:
10 Minute AMRAP:
10 Power Snatch (115)
10 HSPU
10 Lateral Burpee Over bar
(rest 10 minutes)
+
10 MInute Assault Bike for max cals 


HPA - Power   
A. Wtd Strict Pronated CTB Pullups, work to tough double within 10 minutes
B. Strict Ring Muscle up .  Ring Muscle up, 2.3 every 2 minutes x 6 sets (unbroken complex)

For time
21 CTB Pullups
10 Wall Walks 
15 CTB Pullups 
10 Wall Walks 
9 CTB Pullups 
+
10-15 Min Easy Cyclical Cooldown- your choice of modality   

2 comments:

  1. I apologize,when editing last weeks gymn tester I mistakenly forgot to edit the header "10 rounds for time." I hope that everyone caught my mistake as this week only supposed to be listed as
    for time
    21 CTB
    10 wall walks
    15 CTB
    10 wall walks
    9 CTB

    NOT 10 rounds for time

    ReplyDelete
  2. Gold:

    A. I had previously done this 10 min amrap 2 weeks ago in comp class. This was done after 2 wods on a running 30 min clock. 3 rounds + 20 reps.

    ReplyDelete