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Friday, December 4, 2015

Saturday December 5, 2015-

HPA GOLD:
For Time:
50 C2B Pullups
50 cal Assault Bike
50 OH Squat @95
50 cal Row
50 T2B
50 cal Assault Bike
50 Front Squat @95#
50 cal Row
+
10-15 Min Easy Cyclical Cooldown- your choice of modality 


HPA - Power 
A. Wtd Strict Ring Muscle up, 1 rep x 7 sets rest :90-2min
B. Strict CTB Pullup,  2 reps x 5 sets rest :90-2min
+ 
8 min AMRAP
1,2,3,4...
Burpee Ring Muscle up 
10 wall balls @ 20lb/14lb    
+
10-15 Min Easy Cyclical Cooldown- your choice of modality    

4 comments:

  1. *After 5 mins max cals*
    A. Bw- 2.5-2.5-5-7.5-10-10(PR)
    B. 10-25-25-25-30
    C. 66 reps

    ReplyDelete
  2. Gold

    40:08

    Didn't feel good going into workout today and just didn't have the push, had to really convince myself to finish. Hit the wall on TTB and front squats. On good note I guess second row was faster than first.

    ReplyDelete
    Replies
    1. Could have gone sub 40 if I noticed time sooner on last row but was in that fog stage.

      Delete
    2. Also here were my breaks and splits that I can remember

      CTB 10, 10, then 5s like 3:15
      Airdyne - first one like 3:30 not sure on second but slower
      OHS - 15, 15, then 10s not sure on time
      Row - 4:15, 3:59
      TTB - 5, 5, 5, 5, 5, 3, 3, 3, 3, 3, 2, 2, 2, 3, 2
      Front squat - 15, 10 then 5s

      Delete