HPA Gold:
2,000m Row For Time
+
10 Minute Rest
+
1,600m Run For Time
HPA BLUE:
For Time:
15,12,9
Power Clean(115/80)
Burpee
+
Rest 10 min
+
For Time:
15,12,9
Power Clean (115/80)
Burpee
* Both sets should be all out, don't hold back here, this should suck
HPA Grid
A) Deadlift, build to tough 1 repB) Thruster, find 5RM (take from rack)+For time: 10 Box jump over @ 30"10 Bar Muscle ups10 Box jump over @ 30" 20 CTB Pullups 10 Box jump over @ 30"30 Pullups + rest 15 min+ 1 minute max cals on Airdyne
Blue
ReplyDeleteWarm up:
crawling progression for around 10 min
couple of sets of 5 PC + 5 Burpees fast pace with 55/85/115 with 2 min rest in between
+
5min rest
+
Set 1 - 3:26min
Set 2 - 4:30min
Row- 7:34
ReplyDeleteRun- 6:51
Row 6:57
ReplyDeleteRun 5:53
Blue
ReplyDeleteSet 1 - 3:40
Set 2 - 4:16
I was dizzy and wanted to vomit after the first round; I guess that means I did it right. I thought the cleans were worst part, especially because the weight was kind of heavy. I went unbroken for the 15 reps of each set, and broke up to either 4's or 5's after. As for the burpees, they weren't terrible.
HPA-Blue
ReplyDelete5'1" 118lbs.
Set 1: 3:14
Set 2: 4:10
Blue
ReplyDelete6'2 214
Round 1: 3:11
Round 2: 3:31
Comment: Performed burpees with overhead clap and full hip extension.
Blue - 6'2" 180
ReplyDeleteI'd rather not post, but maybe this will provide some comedic relief:
R1: 4:15
R2: 5:40
I though I was ready for this, but I couldn't have been more wrong.
Kevin Ward
ReplyDelete5'7" 165lbs
R1: 3:26
R2: 7:40
After 3 days of vacation and a bad diet and drinking was horrible. First round wasn't bad. Second round I wanted to die. during the second round I did throw up during the WOD. DO NOT EAT A HEAVY LUNCH! lesson learned.