HPA-Gold/ Blue:
1-2-3-4-5-6-7-8-9-10:
Unbroken C2B Pullups *Must drop between sets
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5-10 Minute Rest
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For Time:
40 Back Squat (75/45#)
40 cal Row
30 Front Squat (75/45#)
30 cal Row
20 Overhead Squar (75/45#)
20 cal Row
*12 burpee penalty every time you break on squats
HPA - Power
EMOM x 10 mins:
1st - 2 tough Press
2nd - 2 Legless Rope Climb to 15ft
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5 min rest
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EMOM x 10 mins:
1st - AMRAP unbroken Strict HSPU to 6” Deficit
2nd - 4-6 Weighted Supinated Pull-ups
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5 min rest
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EMOM x 10 mins:
6-7 Clapping Push-ups
6-7 Toes to Bar
Noticed no blue workout again today. Just wondering about why no blue?
ReplyDeleteGold
ReplyDelete5:43
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11:14
Did 185 on the complex for OPEX winter open
DeletePower
ReplyDeletePush Press: 160
Legless rope climbs completed
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HSPU: 19, 8, 7, 4, 6
Weighted PU: 25
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Push-ups and T2B completed
Maybe came out too hot on the HSPU's, but my arms definitely felt heavy after the weighted pull-ups. Also, I forgot to do them at a deficit. Oops. Still sucked.
5:09
ReplyDelete+
8:47