Saturday October 18, 2014-

HPA-Gold:
3 Sets @high effort (90%)
500m Row
20 Thruster @65/45#
20 Burpee
20 DB Snatch (10/arm) @50/35#
Rest 4-6 Minute B/w sets
+
10-15 Minute Rest
+
18 Minute AMRAP @moderate effort (80-85%)
150 cal Airdyne
40 DU's
200m Farmer Carry (16kg/arm)


HPA- Blue
For Time @ 85% Row 1k 40 Burpee over Rower Row 1K rest 10 min For Time @ 85% 3 rounds: 15 KBS 32kg/24kg 15 Wall Ball 20/14# to 12/10 ft 15 Box jump over 24/20" rest 10 min For Time @85% 1 mile airdyne 200 double unders 1 mile airdyne 

HPA - Grid
High% short testers (x3) + (1) Low effort aerobic
4 min AMRAP:
2 Rope climb to 15ft
10 Thrusters @ 75lb/55lb
+
rest 5 min
+
For time:
30 Step Down Box jumps @ 30"/24"
30 KB swings @ 32kg/24kg
+
rest 5 min
+
For time:
12-9-6-3
Burpees to 6" touch
CTB Pullups
+
rest 5 min
+
10 min @ Low effort:
200m row
10 Goblet Squat @ 24kg/16kg
200m jog
15 russian swings @ 24kg/16kg
10/10 Alt box step ups @ 24"/20"
15 unanchored sit ups