HPA-GOLD:
For Time @85%
750m Row
15 WB Slams
15 Burpee
15 Alt Step Up
800m Run
Rest 7m
+
6 Minute Airdyne @85%
Rest 10m
+
For TIme @85%
800m Run
15 Alt Stepup
15 Burpee
15 Ball Slam
750m Row
+
6 Minute Airdyne @85%
HPA- Blue
Five sets of the following:
Row 600m
9 box jump over 24/20
12 C2B pull up
15 wall ball
rest 4 min x 5 sets
HPA GRID
High% short testers (x3) + (1) Low effort aerobic
2 Rounds for time:
30 Wall Balls @ 20lb/14lb
30 KB swings @ 32kg/24kg
+
rest 5 min
+
3 rounds for time:
2 rope climbs to 15ft
10 thrusters @ 95lb/65lb
+
rest 5 min
+
For time
30 Pullups
20 CTB
15 Bar Muscle ups
+
rest 5 min
+
10 min @ LOW effort
250m row
200m jog
15 unanchored sit ups
10 HR push ups
Gold
ReplyDelete9:33
+
9:33
Used 24" box and 30# slam ball
What are WB Slams? I just did slam ball slams
8:29
ReplyDelete+
8:09
Blue
ReplyDelete- 4:25
- 4:30
- 4:40
- 4:47
- 4:50
Went too hard on my first row and tripped on my first two reps of BJOs. Took it down from <1:45 to <1:55 for sets 2-5 and was able to do the BJOs with lateral hops easily.
Blue
ReplyDeleteResults
-3:59
-4:09
-4:33
-4:34
-4:38
*coming down with a cold, so this was rough felt pretty gased after the 3rd set. The guys I was training with did great really help me push through.
4:46, 4:56, 4:50, 5:00, 5:23
ReplyDeletetried to stay mainly aerobic, 4th+5th was tough. C2b were 6+6, later 4+4+4, need to nail them until the open aaaand lose some weight until march.