Tuesday September 16, 2014:

HPA-Gold:
60 Minute Running Clock:
2 Rounds @80-85%
800m Run
20 Burpee
Rest until 20:00 on the clock
+
2 Rounds @80-85%
1000m Row
60m Bear Crawl
Rest until 40:00 on the clock
+
10 Minute Airdyne @80-85% for cals
*Dont spill over here.


HPA- Blue
10 min @ 75%
Row 400m
10 burpees
10 KBS @ 53/35
rest 10 min
10 min @ 75%
400m run 
50m bear crawl
10 Dumbell Thruster 35/25#/ hand
*keep this at 75% aerobic effort 

HPA Grid 
mixed modal cond - high%
3 min AMRAP @ 90%
15 Wall Balls, 20lb/14lb
40 Double Unders
--rest 3 min
3 min AMRAP @ 85%
8/8 KB snatch @ 24kg/16kg
8 No jump Burpees
--rest 3 min
3 Ring Muscle ups
OH walking Lunges w/ 45lb bar/35lb
--rest 3 min
3 min AMRAP @ 90%
12 Push ups
12 Step down box jumps @ 24"/20"
+
rest 10 min
+
3 min AMRAP @ 90%
15 Wall Balls, 20lb/14lb
40 Double Unders
--rest 3 min
3 min AMRAP @ 85%
8/8 KB snatch @ 24kg/16kg
8 No jump Burpees
--rest 3 min
3 Ring Muscle ups
OH walking Lunges w/ 45lb bar/35lb
--rest 3 min
3 min AMRAP @ 90%
12 Push ups
12 Step down box jumps @ 24"/20"