HPA-GOLD:
For TIme @85%
250m Row
15 KBS
15 Burpee
Rest 2:30 x4 Sets
+
Rest as needed (no more than 10 min)
+
For Time @85%
15 Wall balls (20/14)
200m Run
15 BJ Step Down (24/20)
60m Bear Crawl
15 Situps
Rest 5m x2 Sets
+
Rest as needed (no more than 10 min))
+
For Time @85%
1,000m Row
800m Run
60 Cal Airdyne
HPA-Blue
For time:
50 cal row
50 box jump over 24"/20
50 wall ball
50 kb swing 70/53
50 cal airdyne
HPA - Grid
Snatch (tech) - gymn EMOM - :30/:30 x5
Cluster Squat Snatch, 1.1.1 @ 64-68%RM x 5 sets rest 1m30
+
EMOM for 10 min:
1st minute: 8-10 kipping Ring Dips
2nd minute: 12 Toes through rings
+
5 sets @ 90%
:30 Power snatch @ 75lb/55lb
:30 rest
:30 Double Unders
:30 rest
:30 Thrusters @ 24"/20"
:30 rest
:30 AD for cals
:30 rest
Blue
ReplyDelete14:56
*had a good push from the guys training with me this morning.
Gold
ReplyDelete2:27, 2:30, 2:38, 2:37
+
4:50, 4:37
+
12:43
2:07, 2:06, 2:08, 2:08
ReplyDelete+
3:18, 3:19
+
10:30
Blue
ReplyDelete19:22
I had two limiting factors: the box jump-overs and KBS. I tried doing quick lateral hops, but had to switch to box jump step-downs because my fractured toe got irritated. As for the KBS, the weight was just heavy. I did 12+10+8 and then 5's for the final 20.
Blue
ReplyDelete14 min
*AD for 2:30 min at the end, no display at AD