HPA GOLD:
For Time:
60 cal Assault Bike
50 Wall Balls
40 T2B
30 Thruster (115#)
20 cal Row (10 damper)
100 DU's
+
A. Hanging L-Sit; 20-30s x5, rest 2m(scale to bent knee if you cant hit 20s)
B. Supine Windshield Wiper; 6-12 x4, rest 2m
HPA - Power
A. Strict Pronated CTB, work to 1rm
B. Strict CTB, max unbroken reps x 1 set
C. 10 min Max Burpee ring muscle ups
D. TABATA HR push ups
+
10-15 Min Easy Cyclical Cooldown- your choice of modality
Gold
ReplyDelete21:58
WB 30/20
TTB 10/10/5's
Thrusters 6's
DU - lots of breaks time took maybe 3 mins
HR avg 180
HR max 189 (during WB)
Wore HR monitor to help with pacing and it seemed to help a ton. I think it help with my overall time too. My breaks were shorter and I felt more efficient when I was working. Didn't really feel like I hit the wall except on dubs, and was close a couple other times but didn't really spill over to anything I couldn't recover from on short breaks.